5 Tips for Physical Activity After Childbirth
Prepare For Your Fitness Routine After Pregnancy.
Follow these tips from your pelvic floor physical therapists
After having a baby, you might want to get back into shape quickly. But it is essential to make a slow return to full activity.
Each woman’s physical activity levels will differ based on her childbirth experience. Physical therapists work with new moms on how to return to physical activity safely.
According to the Department of Health and Human Services, physical activity during the first year after delivery (called the postpartum period):
Improves a mother’s cardiorespiratory fitness (heart and lung function).
Decreases postpartum depression.
Combined with a healthy diet, physical activity can help return your body to weight before pregnancy. In addition, keeping a healthy weight reduces the risk of future illnesses such as heart disease and diabetes.
Follow these tips from physical therapists to prepare for your fitness routine after pregnancy.
Take Care of Yourself
You’ll need support in the weeks after your baby is born when routines, including sleeping and eating, are changed. During this time, get help with tasks and create a routine for sleeping and eating. Avoid lifting anything heavier than your baby. Make sure someone else sets up all the heavy nursery equipment before the baby’s arrival. It would be best to rest and only do light physical activities, so your body can adjust.
2. Breathe
Believe it or not, something as natural as breathing will require focus after giving birth. During pregnancy, the uterus pushes upward on the diaphragm, forming the core muscles’ top portion. This changes the shape and position of the lower rib cage and affects how you breathe. A physical therapist can prescribe exercises to help restore your diaphragm and rib cage to full motion and capacity.
3. Focus on Your Core Abdominal and Pelvic Muscles
A woman’s abdominal muscles undergo a great deal of change during pregnancy. Separation of the abdominal muscles, called diastasis rectus abdominus, is common. Starting with the appropriate exercises to strengthen your deep abdominal core at the right time will pave the way for more intense exercises six or more weeks after giving birth.
You can begin pelvic floor (Kegel) exercises right away after vaginal or cesarean birth. Exercising the pelvic floor can help prevent incontinence (bladder leakage) and improve sexual enjoyment. Try doing Kegel exercises a few times daily, even during everyday activities such as feeding your baby.
A physical therapist might recommend several pelvic floor exercises that can be performed
five to six days a week. Here are two examples:
• Hold for 10. Squeeze, lift, and hold your pelvic floor muscles for five to 10 seconds, then rest for 10 seconds after each contraction. Repeat 10 times.
• Quick flicks. Quickly squeeze, then quickly release your pelvic floor muscles to contract them briskly. Relax completely between each “flick.” Do several sets of 10 repetitions to help strengthen your core to handle sudden motions like coughing and sneezing.
4. Remember Your Hips
The new demands of caring for your baby (or more than one baby) require a lot of lifting and bending. Using your hips and legs will help you control your breathing and lessen back strain. Weak hip and buttock muscles are linked with bladder leakage, pelvic pain, and changes in how you walk. A physical therapist can provide you with hip and buttock exercises to strengthen your hips and prepare you for more intense workouts in the future.
5. Every Minute Counts
Over time, increase your physical activity and add exercise to your everyday routine. Training can include walking or taking a fitness class. Remember to go at your own pace. Try increasing your activity by five to 10 minutes every one or two weeks. Make sure you pass the “talk test” during exercise, meaning you are not too short of breath to be able to carry on a conversation.
Regular physical activity can benefit your physical, mental, and social health and prevent or improve many chronic (long-lasting) conditions, such as heart disease, diabetes, obesity, depression, and some cancers.
Start with a five-minute warmup and increase your exercise intensity to where you can talk but not sing. Then cool down for five minutes. If you choose walking, start with a short loop that you can repeat many times. This will allow you to rest or end your walk when you want. Carrying your baby in a harness or pushing a stroller requires more effort, so consider this when planning your activity.
If you have trouble getting back to full function after giving birth or have other physical problems related to pregnancy, our pelvic physical therapist can help. Physical therapists are movement experts who improve the quality of life through hands-on care, patient education, and prescribed movement. Call us TODAY at (702) 840-1222 for an evaluation. Or schedule an appointment online here.
sources: choosept, zkorc