Types of training women should do after childbirth are named
The exercises that are useful for women after childbirth are named (photo: Freepik)
After giving birth to a child, a woman's body needs delicate recovery, and proper exercise can help. It is worth knowing which exercises are safe and effective for strengthening the abdominal and back muscles, reports Daily Express.
What exercises should women do after giving birth
New mothers should do at least two hours of moderate to vigorous exercise in the first three months after giving birth.
Studies show that the postpartum period brings an increased risk of problems such as depression, weight gain, diabetes, and sleep disorders, especially during pregnancies that are accompanied by complications.
Experts from the Canadian Society of Physiology recommend activities such as brisk walking, strengthening exercises, and daily pelvic floor muscle training to reduce the risk of urinary incontinence. Walking a lot is useful for improving the quality and duration of sleep.
The first months after birth are a period of dramatic changes in a woman's physiological and psychological health.
Each person's postpartum journey is unique, and in some cases, infant feeding and sleep disturbances can make it difficult for women to meet the recommendations.
Some women may also need some time for surgical incisions or perineal tears to heal before increasing their activity level.
What else will help you recover from childbirth
Recovery after childbirth is an important process that includes both physical and emotional aspects.
Rest and gradualism
Give your body time to recover - do not overload yourself with physical activity in the first weeks. Sleep whenever possible, as lack of sleep affects hormonal balance and energy levels.
Eat right
Eat foods rich in protein, healthy fats, fiber, and vitamins. Drink plenty of water, especially if you are breastfeeding.
Avoid strict diets - the body needs resources to recover.
Body care
If you have stitches, follow your doctor's recommendations for treating them. Use skin moisturizers to reduce stretch marks.
Do light massage to improve blood circulation.
Psycho-emotional state
Don't hesitate to ask your loved ones for help. Take time for yourself - even 10 minutes of peace can improve your mood.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
