Commonly Asked Questions and Answers about Exercising after Pregnancy

Commonly-Asked-Questions-and-Answers-about-Exercising-after-Pregnancy-3-750x520

Exercising after delivery is highly recommended for new mums since it offers them a multitude of both physical and mental health benefits

But some of them might wonder whether it is really safe to do exercise after giving birth, whether exercising after delivery affects their breastfeeding or not, when to do exercise after pregnancy, etc. 

This article is going to provide you with the answers to all of these questions.

1. Does exercising affect breastfeeding?

Exercise is believed no to have any negative impacts on volume of new mums’ milk or the infant’s normal growth. It has been suggested by some research that vigorous exercises can lead to accumulation of lactic acid in milk and make milk sour; however, this case is very rare.

If you really want to heavily exercise, it is advisable to feed your baby first and then exercise later. Or you can also do exercise first, then take a shower, bump out a few millilitres of milk and wait for about 30 minutes before feeding your baby.

Commonly Asked Questions and Answers about Exercising after Pregnancy

Giving birth

2. What are the advantages of working out after delivery

In terms of physical benefits, regular exercise after giving birth is believed to help you sleep better, accelerate your weight loss process, especially if you maintain a balanced diet, enhance energy level, build abdominal muscles and reduce stress level, etc.

3. When should I start doing exercise?

How soon after giving birth can you exercise ? If you have a normal delivery, you can start exercising several days after giving birth or right after you are fully prepared for it. If you have a more complicated delivery, it is better to consult your doctor.

how soon after giving birth can you exercise

How soon after giving birth can you exercise

4. What can be a new mom’s goal of exercising?

It is recommended by the Department of Health and Human Services that a new mum should do at least 150 minutes of moderate aerobic exercises a week. You can follow these guidelines :

  • Begin at a low level and gradually increase the pace.
  • Gradually warm up and cool down.
  • Drink a lot of water to avoid dehydration
  • Immediately stop working out if you feel pain.

5. What exercises can I do after delivery?

You can start by doing simple exercises like a regular walk, or you can also join in a localpostnatal exercise class. Or you can try the following simple and moderate exercises at your own home.

Floor Bridges

This exercise targets atbuttand hamstrings muscles. Step : 

  • Lie supine with folding knees, put your feet flat on the floor, put arms along your side.
  • Contract core to lift the hips up, spreading your arm tightly to the floor.
  • Kegel at the top of the bridge, maintain in this position for 3 seconds, gradually return to the floor. This exercise comes to an end at the bridge bottom.
  • Do 1-3 sets, 10-20 reps for each set.

Crunch Beat

This exercise targets at legs and abs muscles. Steps:

  • Lie on your back with knees folded at 900, lift your legs up so that your calves are parallel to the floor.
  • Position hands behind your head, then crunch up, lift up your shoulders from the floor.
  • Kegel at the top of the bridge, maintain in this position for 3 seconds, gradually return to the floor. This exercise comes to an end at the bridge bottom.
  • Diagonally stretch your legs up and cross your feet eight times. 8 reps should be done.

Exercising after pregnancy is a real challenge for many reasons. For example, changes in hormones can make you irritable and soon want to give up. At this time, you should look for support from your doctor, husband, friends and family to keep motivated for exercising. Hope that this article has provided you with the useful knowledge about exercising after pregnancy.

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