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Q In what week can you start exercise after giving birth to a baby?
A Postpartum exercise intensity guide:
In the past, people always said that they could not exercise at least 6 weeks after giving birth. However, modern science tells us with facts that the game of waiting can end.
If you insist on exercising during pregnancy, if you are a normal, normal , , , then it is usually safe to start with mild exercise a few days after giving birth.
If you have a cesarean section, or a natural delivery but the process is not going well (such as a laceration), listen to the doctor's advice and start exercise.
Postpartum exercise must be carried out step by step. lets your physical feelings guide you, restore activity step by step and increase exercise intensity. Here is a simple, generally postpartum exercise intensity recommendation, but it is best to consult your doctor to develop exercise plans based on your own situation.
0-3 weeks after delivery:
for a walk;
improves the exercise of rectus abdominal separation;
exercises the exercise of pelvic floor muscles.
3-8 weeks after delivery:
Australian mothers will see an obstetrician again 6-8 weeks after delivery to determine your recovery. This is the doctor who can recommend whether you can resume exercise based on your situation.
for a walk;
low-exercise swimming (stop if there is bleeding);
Some lightweight aerobic fitness , such as the stationary bicycle in the gym (you can adjust the speed and start slowly), lifting not too heavy dumbbells, and doing exercises that do not need to hold your breath.
improves the exercise of rectus abdominal separation;
exercises the exercise of pelvic floor muscles.
8-12 weeks after delivery:
Those exercises last for 3-8 weeks, but can gradually increase the intensity of exercise.
12-16 weeks after delivery:
Before starting high-intensity exercise, such as running, abdominal exercise, it is best to see a doctor to confirm the recovery of your abdominal muscles and pelvic floor muscles.
16 weeks after delivery:
If your basin muscles return to normal and you have no pain or discomfort during and after exercise, you can return to your pre-pregnancy exercise level.
If you feel pain, dizziness, shortness of breath or vaginal bleeding, stop exercising immediately. These conditions may indicate that you are exercising too hard.
Note: sit-ups, waist down, plank support , mountaineering, etc. are not suitable for postpartum exercises. Before you perform these exercises, you need to confirm that your abdominal and pelvic floor muscles have recovered.
I think the exercise that the baby joins is more interesting. After exercising by myself, it is another parent-child time with the baby. For example, push the stroller out for a walk, let the baby lie next to you while doing aerobic exercises , or you lie on the exercise mat to lift the baby up (just use it as a dumbbell).
Make an appointment with a friend or participate in a postpartum fitness group. If you exercise with other mothers, it will make it easier to stick to it. If you have a certain degree of social interaction, you will feel better than being stuck at home.
Xiaojiu and Niu Niu like to sit on my crossed (crossed their legs) and were pushed up by me. While chanting, I recited the nursery rhyme, " Tang Monk at least dong dong..."
They also like to sit on my lap, be bounced up and lifted up.
They also like to exercise with me. I let them lie on my calves. I lie down, put my legs flat, and then stretch and tighten my legs:
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