Detailed analysis of 5 major exercise issues for postpartum mothers to lose weight

After finally giving birth to a baby, many mothers are busy adapting to life with a baby. On the one hand, they do not have enough physical strength to cope with a baby with an irregular biological clock. On the other hand, their own body and physical fitness recovery is not as good as expected, resulting in increasing physical, mental and spiritual stress.

If you want to be a "three-good mom" with good physical fitness, good health, and a good figure, you must quickly start "resume exercise" and "diet control" after giving birth. Developing exercise habits after giving birth can not only improve immune function and increase antioxidants in the mother's body, but also effectively "relieve stress" and reduce symptoms of postpartum depression!

The question is, are there any restrictions on exercise for postpartum mothers?

Q1: How long after giving birth can I start exercising? !

A: First of all, regardless of whether you have recovered well or not, you must consult your doctor before starting exercise. Usually, the physiological changes caused by pregnancy will continue until six weeks after delivery, so it is safer to start exercising "six weeks after delivery". But if it was a caesarean section, it will take more time to recover, and it is safe advice for doctors to restart exercise after three months.

But in fact, there are still exercises that mothers can practice in the first six weeks after delivery! It is recommended that mothers start with "walking" and "Kegel" exercises after giving birth.

Q2: I am still breastfeeding. Will exercise affect my breast milk?

A: Some mothers have indeed pointed out that when they breastfeed after doing high-intensity exercise, their babies no longer like the taste of breast milk after exercise! After high-intensity exercise, the metabolic waste of the mother may make the breast milk taste bitter, causing the baby to be uncomfortable with the taste. Therefore, it is recommended that mothers express the breast milk before exercise to prevent the baby from being picky about taste! (Moderate to light exercise will not change the taste of breast milk.)

Q3: My core and abdomen are completely weak after giving birth. What should I do?

A: Some mothers have the problem of rectus abdominis separation. It is recommended that you ask an experienced coach to help do a "rectus abdominis test" before starting exercise. When the separation between the rectus abdominis muscles exceeds three fingers, exercise will increase the risk, so be sure to seek medical diagnosis and treatment.

To do the rectus abdominis test, lie on your back with your knees bent and your shoulders slightly lifted off the ground. Test from three points: below the navel, above the navel and above the abdominal muscles. Usually the largest separation distance is near the navel.

Usually, the rectus abdominis muscles of a postpartum mother will recover automatically over time. However, mothers in the following three situations may be at risk of rectus abdominis separation: "getting pregnant again right after giving birth, short interval between pregnancies", "gaining too much weight", or "having had many pregnancies".

Abdominal compression exercises strengthen the deep transverse abdominal muscles and are an exercise to reawaken the abdominal muscle groups. Women who have given birth naturally can start self-training after giving birth, while those who have given birth by caesarean section are advised to start practicing two weeks after the operation.

You can lie on your back or sit up, take a deep breath, and fully relax your abdomen.

Then exhale, imagining the feeling of sucking your navel inward until it touches your spine.

Do this three times, then rest, and repeat three rounds for a total of nine times.

Or, while lying on a bed or exercise mat, practice tightening your core and lower back to the ground:

Q4: What should I pay attention to when doing exercise after childbirth?

A: If the wound does not heal well, you still cannot control your bowel movements, the lochia cannot be discharged completely, and you often feel dizzy, you must consult a doctor before deciding whether to start exercising. If you start bleeding during exercise, stop your exercise program immediately and return to your doctor for treatment.

In addition, because of the secretion of milk, the breasts often bear a greater burden. When exercising, you must choose bras with sufficient support. Otherwise, it is likely to cause pressure and damage to the breasts during exercise.

Q5: When resuming exercise after childbirth, how should I coordinate my diet?

A: Breastfeeding mothers must consume an additional 500 calories per day. If they do "intense enough" exercise, they can increase their calorie intake slightly. However, if your exercise is just a brisk walk, or abdominal compression and Kegel exercises, you don't need to eat extra to increase the burden on your body.

Breastfeeding mothers need to drink more water, and it is easy to drink too much sugar without realizing it! Too much sugar can easily lead to body fat accumulation, fatty liver, and more serious health problems, so please remember to maintain the "less oil", "less sugar" or even "zero sugar" dietary principles! Because even milk, fruit, or daily food contain sugar, and it is generally not recommended for adults to consume more than 12 teaspoons of sugar (about 60ml) a day. It is easy to exceed the limit accidentally!

This article comes from: Muscle Mom Blog

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