Every woman’s challenge after childbirth is to regain her pre-pregnancy figure and lose all the weight gained through pregnancy. Exercise is the key word to obtain the best results and the sooner you start, the better the results. Studies confirm the importance of exercise in the prevention of postpartum depression (postnatal depression), which is responsible for the high rate of suicide attempts.
Childbirth procedure varies from woman to woman and from first to second or to third birth, therefore, this information must be evaluated properly before beginning any exercise program. One should also assess whether there was any exercise activity during pregnancy. With a doctor’s consultation, a woman can set the right time and the suitable exercise program.
Cesarean section need more time to recover and heal from a physiological delivery. For this reason it is estimated that after vaginal birth a woman can begin a moderate exercise program in 2-3 weeks, while after a C-section she needs at least 6-8 weeks. It all depends on the physical and spiritual condition of the mother. The arrival of a child usually disorganizes the family’s daily program, especially the mother’s program. The first thing recommended is to organize her time so that she can find at least two hours daily to take care of her body. Help and support are very welcome from family members in this period so don’t hesitate to ask for it, this will help mothers be more productive and happy.
While exercising if a mother experiences dizziness, headaches or more bleeding she should stop and inform her doctor. If she wants to start exercising in the gym it is advisable to get in contact with trainers who are experts in pregnancy health and exercise, because not all work outs are suitable, and not all women know what changes their body has endured through pregnancy; as such, the exercise should always start at a moderate pace and the intensity can be gradually increased in time.
A woman needs to be careful with two things before she starts exercising, her joints and ligaments which will still be weak and loose, and the abdominal muscles if they have reconnected. After the abdominal muscles separate due to the fetus growth, some women find it difficult to restore their abdomen. Usually, the rectus abdominals; this is called (diastasis recti). With this quick test you can see if your abs are back in place. Lie on your back with knees bent and place your right index and middle finger 2 cm above your belly button where you can push into your belly. Lift your head and shoulders off the ground and press to the point with your fingers. If your fingers go into the abdomen over 3-4 cm that means you have diastasis recti and you must wait until you recover, in this case you should limit your physical activity to walking for 30 minutes 5 days a week.