One of the main needs you can have if you just gave birth is the one of resume the routines of your life before pregnancy in the shortest possible time. After approximately 40 weeks of pregnancy in which the priority has been to take care of yourself following a balanced diet and practicing moderate sport, although you get the excitement of being able to have your baby, finally, in your arms, you cannot avoid starting to think in recovering physically and exercising again.
Since Chicco Moments we tell you what sports can you start practicing to continue having an active life at the same time that you combine it with your newly released motherhood.
Do not hurry. Let the quarantine pass
Once you have given birth you have to pass the quarantine, a period of time theoretically of 40 days, (although the practice tells us that it will last between six and eight weeks) in which you will have to recover from the effort you just made in the process of childbirth as well as the changes experienced during pregnancy .
At this stage it is not recommended to exerciseWell, in addition to the effort you have had to make during childbirth, it is time to let your organs, which had to move during pregnancy, return to their original position. So do not hurry and enjoy these first days next to your baby.
To start, Kegel exercises
Kegel's famous exercises, also known as pelvic floor strengthening exercises, can begin to be practiced from the moment you feel somewhat recovered from the labor effort.
This practice It is highly recommended especially if you have had a vaginal delivery, although in reality, the increase in pregnancy weight and muscle strain already affects the pelvic floor, so it never hurts to practice them, whatever your delivery, during the months of gestation (to reduce the risk of episiotomy ) and postpartum. This link explains in more detail how you can perform these exercises.
From short walks to long walks
As the weeks go by you will notice how your organs are slowly returning to their place and how your body begins to recover its state before pregnancy. Now, the time has come to resume your return to "normal" and that includes start practicing sport more actively to feel better.
As a general rule you have to keep in mind that you should introduce the exercise smoothly and gradually. Walking, swimming or stretching in specific areas such as belly, abdomen, legs or arms are a good way to start exercising after delivery. But, you know, do it little by little.
A good way to start picking up the pace is to take advantage of the daily walk you take with your baby and, progressively, go up the walk time and lighten the pace.
Your baby can leave from the first day of life, so from the moment you are strong, and unless the weather conditions are extremely adverse, you can make this habit part of your daily routine. Start by taking short 20-minute walks and extend that time as you feel better.
If you walk through quiet places, your baby will be able to relax, rest, oxygenate his body, take that dose of vitamin D he needs and that gives him sunlight and develop his senses. Of course, it is important that you take it in a stroller perfectly adapted to your needs such as Chicco lite way denim.
This chair is approved so you can carry your baby from birth to 15 kg. It is light, weighs only 7.5 kg, and very easy to handle. It includes front bar, padded shoulder harnesses, leg separators and leg covers and rain plastic to guarantee the best comfort of your baby and, in addition, it has some finishes with chrome accents and ecological silver leather finishes that make this a very stylish chair .
Postural and respiratory exercises yes, always
Surely in your city there is a gym where they give specific classes for moms and babies that will come in handy after delivery, once the quarantine stage is over. In your training program you will find postural and breathing exercises, hypopressive and, ultimately, Exercise tables closely related to yoga and pilates.
These sports are especially recommended for postpartum recovery since they alleviate the pains that as a result of the labor effort have been able to appear, they make you lose extra kilos more safely, strengthen muscles, help you increase your energy and correct your body posture, reducing the risk of back pain, the characteristic postpartum constipation and fluid retention, at the same time that avoid possible injuries that may occur due to fatigue.
¿You want to see an example of a specific yoga exercise specially designed for the postpartum stage? In youtube you have many to choose from like this:
In the case of your baby, practicing these exercises with you will bring you safety and well-being since he will feel even more attached to you, and also, It will promote psychomotor development and control of your own body.
Need more reasons to start moving? Cheer up! Your body and your baby will thank you.
In Chicco Moments
Practical advice for the first days at home with the baby
How to avoid back pain when you are breastfeeding
What signs indicate that the time has come to change bottles
Photos | istock.com/ monkeybusinessimages / runzelkorn / Anna Omelchenko
