8 Helpful Guides to Keep Fit After Child Delivery
Having a better knowledge of what to do after child delivery should be your main priority. A lot of people don’t know what to do to keep fit after child delivery.
Although, it is not that easy to get back into shape after you have given birth, and your body may not be the same as before.
But, at this point what do you need to do get yourself back to normal position and still look young and sexy? However, taking up a healthy lifestyle post-pregnancy depends on your ability to stay consistent in your workouts and nutrition.
8 Helpful Guides to Keep Fit After Child Delivery.
1. Wait for the Bleeding to Stop
Once you do embark on some heavier activities, pay attention to signs from your body. Some women find that their bleeding that had tapered down starts to get heavier again, which is a sign that the body needs more time to heal before a post-pregnancy workout plan.
2. Take Regular Naps
Napping at regular intervals has been proven to help with weight control. To make sure you are not sleep-deprived, take a nap whenever your baby is sleeping, to ensure that your sleeping patterns are in sync.
“You don’t have to leave your home or your baby by going to the gym. Instead, you can work out from home by doing exercises such as Pilates, yoga and even power-walking around the house, with your baby in your company.
3. Evaluate your Pelvic Floor
Also, if the pelvic floor is weak, putting intra-abdominal pressure (like crunches, pilates, or general ab work) can put too much pressure on the pelvic floor and inhibit healing or even lead to a chance of organ prolapse.
One of the first forms of postpartum exercise you can start to incorporate daily can be a kegel routine, restrengthening or even re-familiarizing yourself with your pelvic floor muscles.
4. Repair Diastasis
It is very common that women experience a separation of the abdominal muscles, specifically the rectus abdominals (aka the six-pack muscles), known as diastasis. Your care provider can check this for you when you return for your six-week checkup.
If it is severe enough, you may need to work with a physical therapist to help draw the muscles back together. So, when easing back to an abdominal postpartum workout, be mindful not to overdo it.
5. Stay Hydrated
Once you do ease into a postpartum exercise, please remember to hydrate well, especially if you are breastfeeding. If you are out for a stroll with your baby, put your water bottle in the cupholder as a reminder to drink often.
6. Keep Track of Calories and Fat Consumption
Try to stay away from unhealthy foods and the craving fixes you experienced during pregnancy. Focus on foods that are rich in nutrition, and remember, your body is repairing itself.
7. Try all Sorts of Postpartum Exercise
You do not need to attend a scheduled class to start to return to a general fitness routine. Don’t discount walking as a gentle cardiovascular exercise!
At one point, I was told to avoid higher impact cardio since I was healing from some pretty severe pelvic floor issues and was instructed to try swimming.
Fortunately, I have been an avid swimmer for years, so it felt like a nice welcome back to exercise and rediscovering my body.
The nice thing about swimming is that it is gentle on the joints and pelvic floor, and is great for strengthening the core and back muscles.
8. Include your Baby
Including your newborn in your exercise routine can be a great way to get fit while still being a mommy. While walking the stroller, take a break and do a few lunges.