Benefits of exercising for a woman giving birth:
It helps tighten your abdominal muscles.
It increases your energy.
It reduces your chances of postpartum depression.
It improves your sleep quality.
br /> It reduces your tension.
I recommend that you do 150 minutes of moderate aerobic exercise a week after birth. In this exercise, you need to exercise large muscle groups such as legs and arms. What I mean by moderate
exercise is that you exercise in a way that increases your heart rate and makes you sweat. During moderate exercise, you can talk but not sing. Cycling or walking on a flat
surface is moderate exercise. You can divide 30 minutes of weekly exercise into 5 days
or you can arrange 10 minutes a day to repeat throughout the day.
If you were a high-level exerciser before pregnancy, you can also start after birth.
Muscle strengthening. Exercises target the work of large muscles of the body, such as legs, arms or hips. Pilates, weight lifting, sit-ups and push-ups are among these types of exercises. Kegel exercise is an exercise that strengthens the pelvic floor
muscles. These types of exercises can be done at least twice a week
in addition to aerobic exercise. If you have had a healthy pregnancy, you can start exercising immediately after giving birth
normally. I usually recommend that you start 1 week after birth, when you feel better
. If it is a cesarean birth, it is ideal to start exercising after 3 weeks.
Be active for 20 - 30 minutes during the day. The first exercise to start immediately after birth should be stretching exercises
. You can start with back and leg stretching. Gradually switch to a moderate-intensity exercise program. Remember that even exercising for 10 minutes is beneficial. If you feel pain, stop exercising.
You can go to a gym to exercise, or you can follow postpartum
exercise applications on the internet or on DVDs and do it at home. In addition, you can track your movements during the day with applications on smartphones and create an exercise program suitable for yourself by following some applications. You can take it off.
When you decide to exercise:
Prefer loose and cotton clothes.
If you are breastfeeding, breastfeed your baby or express your milk before exercise, so that it is not too full
You will not experience any discomfort caused by your breasts.
Use a bra that fits your chest well.
Have a water bottle with you and be sure to drink water during exercise.
Take 10 minutes to warm up before starting the exercise. Stretch for your back, waist and hips.
After exercise, I recommend stretching and walking slowly for 5 minutes to cool down.
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