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Postpartum Exercises That Are fit For A New Mother:
1. Walking
You can start with walking for about 15 to 20 minutes a day. According to ACOG, you should do at least 150 minutes of aerobic exercises with moderate intensity.
Exercise around 5 times a week for 30 minutes or do 10 minutes of exercises every day.
2. Weight Training
You can do weight training twice or three times a week.
If you are an athlete, you can do high intensity workouts. But before starting with any exercise, it is advisable that you should have a consultation with the physiotherapist.
In order to start with moderate intensity exercises or any weightlifting or jogging type of aerobic activity, you have to wait for 6 weeks in case of vaginal delivery and 12 weeks for cesarean section.
These will be advised only after a check-up of your separation of abdominal muscles, strength and endurance of your pelvic floor muscles and strength of back muscles.
Your physiotherapist will guide you like which exercises you can start with, which exercises to avoid and how to progress with your exercise protocols. You can also choose the options like postnatal yoga, postnatal Pilates, weight training or stationary aerobic activities once you get clearance from your physiotherapist.
When should discontinue with postpartum exercises?
If you experience sudden pain or discomfort around your abdominal area, chest area or if you experience any symptoms during or after doing exercises, those are not usual then you should contact to physiotherapist.
Do appropriate exercises, have a nutritious and balanced diet, drink plenty of water and stay active will help you recover well and will help you to return to pre-pregnancy phase of life.
