Your post-baby health is determined by your pre-pregnancy body. Therefore, maintaining a strict fitness regimen before attempting to conceive will get your body ready to handle the intense strain that will occur during labor and delivery. A physically active woman’s labor will last less time than a less active woman. Even if you have never been an avid exerciser, you can begin pre and post natal exercises.
advantages of exercise
- reduce tension in the muscles and the mind.
- easing back pain
- Muscles are strengthened, and the body is made ready for labor.
- stimulates blood flow.
- increases fertility
- and enhances appearance and posture.
- increases endurance, stamina, and flexibility.
Norms for the prenatal period
- Avoid engaging in any jumping-related exercise that might inflict abdominal trauma.
- Avoid exercises that cause you to sweat excessively or that cause your heart to beat too quickly.
- Refrain from balancing sit-ups and exercise.
- Do not overextend. Due to the loose joints, injuries could result.
- During any exercise, don’t hold your breath.
- Less than 20 minutes should be spent engaging in aerobic activity.
- Activities should be scaled back as the pregnancy progresses and restricted to deep breathing exercises in the final few months.
Norms for the post-natal period
Give your body some time to heal after giving birth; this is not the time to put it under stress. You can begin with easy indoor core-strengthening exercises after consulting your doctor. You can also include brief strolls. You can regain your pre-pregnancy body with exercise.
- Start with exercises that strengthen your core inside.
- Include brief strolls.
- Start incorporating gentle cardio exercises like swimming only three months after delivery. It is also possible to incorporate gentle strength training using bands rather than weights.
- Pilates and yoga are both acceptable after three months.
- Avoid doing things with a lot of impacts, like jumping and running.
- Avoid overstretching and heavy weightlifting.
- Avoid doing things that call for quick reflexes or movements.
- A woman should follow her normal eating habits without dieting in addition to taking the prescribed medication. Must include Galecto Gaugs (foods that help in milk production).
- Constantly stay hydrated.
- Consume a lot of fruits, green leafy vegetables, protein-rich foods, and pulses.
- Before breastfeeding, drink at least one glass of water.
Postnatal exercises are crucial because they support postpartum muscle toning and strengthening. They also control weight, release healthy hormones, and relieve aches and pains. You might give pelvic tilts, walking, and lower belly exercises a try. Start with gentle exercises, though, as your body is still recovering from childbirth.