Contents:
- Medical Video: When can I start exercising after giving birth?
- When can I start sports after giving birth?
- What exercise can be done after giving birth?
Medical Video: When can I start exercising after giving birth?
Sports is one of the important things to do to maintain your health. In pregnant women, exercise can help maintain health while pregnant, facilitate the delivery process, and speed up the recovery process after childbirth. Exercise after giving birth can also help you to restore your body shape like before before pregnancy. Not surprisingly, many mothers after giving birth will be more active in exercising.
Yes, this is a healthy way to help you lose weight after becoming pregnant. However, when is the right time for exercise after giving birth?
When can I start sports after giving birth?
The right time when you can start exercising after giving birth actually depends on your condition and ability. As long as you feel able and your doctor also allows it, it doesn't matter if you want to do a week of exercise after giving birth. You should consult your doctor before starting exercise after giving birth.
Usually women who give birth normally can recover faster than women who give birth by caesarean section. Thus, women who give birth normally are more able to start exercise a few days after giving birth. Meanwhile, women who have a caesarean delivery may take six to eight weeks after giving birth before starting to exercise.
Women who are diligent in exercising during pregnancy also can usually start exercising as soon as possible after giving birth. Exercise during pregnancy can help launch the labor process, so that recovery time after giving birth can also take place faster.
Some of you may need to exercise gradually after giving birth. Start from walking, then increase the speed and time, and then try another movement. Usually, this is because you:
- Do not exercise regularly before or during pregnancy
- Having complications during labor
- Give birth by caesarean section or normal childbirth in a assisted manner
- Having a problem with urine leakage
What exercise can be done after giving birth?
You can start sports gradually, starting from walking. You only need to do this exercise for 20-30 minutes every day. After you feel ready enough, you can start trying to do sports movements to train the pelvic floor muscles and abdominal muscles, such as kegel. This way:
- Tighten your pelvic floor muscles and your abdominal muscles for 10 seconds without holding your breath
- Then, relax your muscles again for 10 seconds
- Repeat this exercise 10 times every day
Exercising the pelvic floor muscles is very important to reduce the risk of urinary incontinence (urine leak) after giving birth. When exercising, urine leakage may be very common and this is normal.
After you have successfully performed the kegel movement for several days and you are sure your pelvic floor muscles and stomach are tight again, you might be able to do other sports It's best to avoid sports movements sit ups, brisk walking, running, cycling, tennis, or other aerobic exercise if your pelvic floor muscles have not fully recovered after giving birth. Severe exercise can stiffen your pelvic floor muscles, which can cause urine leakage.
You also need to avoid swimming until after-birth bleeding (lokia) actually stops for seven days. This is done to prevent infection. If you have a caesarean delivery or have stitches, you may have to wait longer to be allowed to swim by your doctor.
Be careful, don't overdo it and do sports outside your ability during the first few months after giving birth. If you start getting tired and unable to do it again, you should take a break. Your body needs time to really recover after pregnancy and childbirth. You also need time to adjust to your new role, as a mother.
