Eating is one of the best times of pregnancy. Eat whatever you want, as much as you want. During these
times, expectant mothers are wondering: "How will I get in shape after birth?" The question is tampered with. It's not hard to get back in shape after the baby
is born. Regular exercises after birth will be very helpful for mothers to get back to their previous shape. Those who do not exercise during pregnancy can start with light
exercise and do more intense exercise over time. Those who exercised during pregnancy
can continue their old routine.
What are the benefits of postpartum exercise?
The person can increase the intensity of the exercises according to the effect of the exercises he/she does. Exercising after giving birth
strengthens the muscles and helps the body get into shape. Exercising reduces your feeling of fatigue
, increases your energy level and improves health. During pregnancy, the abdominal muscles stretch and lengthen. Muscle
stiffness takes time to improve. The tightness of these muscles increases with exercise.
Walking is a good starting exercise to get back into shape. Starting with brisk walking is a good preparation for the rigorous exercise program that will follow later. Walking is a good exercise because it only requires a pair of sneakers. It can also be done almost anywhere and at any time of the day. To make walks
more colorful, babies can also include them in these walks. In this way, the baby and mother can leave the house and get fresh air and vitamin D, which can only be obtained from the sun. In addition, you do not have to look for someone
to look after the baby.
Warm-up exercises should be done before exercise
Comfortable clothes that will keep you cool and prevent sweating should be worn during exercise. Water must be consumed.
For exercise during the breastfeeding period, a bra that fits the breasts well and provides support should be chosen.
Before starting the exercise, warm-up exercises should be done for 5-10 minutes. A warm-up such as slow walking will ensure that the muscles are ready for exercise. After warming up, the muscles should be stretched by doing stretching movements. You should wait for 10 - 20 seconds for each stretching movement. Jumping movements
should be done.
After the exercise, slow down the movements and cool down. The ma phase should be passed. The cool-down phase allows the heart rate to return to
normal level. You can also prevent muscle pain that may occur by doing stretching exercises.
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