Important Information on Post Natal Exercises for New Mothers

Posted by sophiasmith on April 22nd, 2014

Generally, it is observed that if you have been exercising before conceiving, then it is absolutely safe to continue exercising at least for the first trimester of your pregnancy. There are some unique benefits guaranteed for exercising during pregnancy. It helps to improve the mood, build suppleness, and reduces the likeliness of depression. Pregnancy exercises also increases fitness along with building stamina.

When you are caring for your newborn baby, finding time for post natal exercises can be a quite challenging task. Initially, you may feel completely tired. But, that clearly means that you should not stop exercising post pregnancy. New mothers have to try their best and seek some support from their family, partner and friends. You can exercise with your friend to remain motivated. Losing weight after delivering a baby is easily achieved by walking. As you know that walking is absolutely free, all you need is comfortable pair of shoes, and it can be done almost at anytime and anywhere.

Sometimes, you can also take your baby along while you are walking. A good baby cart will be a good option if you want to walk along with your baby. Late evenings is generally considered to be the best time to take your baby for a walk. Initially, you can begin with ten minutes exercise each day. You need to break your exercise plan into smaller chunks during the time of the day along with spreading your activities out during the week.

Don’t be disheartened if your exercise plan does not go smoothly as planned by you. Just remember that you will get more time to exercise once your baby settles down into some routine. While you are accompanied with some other tasks, you can do some pelvic and tummy exercises. You can also consider building a home library with exercise dvds.  

The warning signs of post natal exercises are: muscle pains and aches, increased tiredness, heavier flow of lochia, color change of lochia to red or pink, etc. If you experience any of these warning signs, you will have to stop the exercises completely. You have to analyze the condition of your pelvic floor muscles, before you begin with pelvic floor exercise. Pelvic floor exercises can be carried on while you sit, stand or lie down. Firstly, you have to relax the abdominal muscles prior to starting the pelvic floor exercise.

You must not hold your breath or bear down. You should slowly contract your abdominal muscles and gently release them. While you slowly and gently squeeze your muscles hold for around five to ten seconds and later release the muscle slowly. You have to repeat this process ten times.  You need to take proper advice and guidance from the doctor and avoid high-impact post pregnancy workout regime. Make sure you also avoid vigorous stretch exercises. Swimming, yoga, brisk walking, light weight training, cycling, low-impact aerobic exercises are some of the postnatal exercises which you can perform. Always keep in mind that exercises are always good for losing weight after baby, but they need to be done in the proper manner.

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