As a new mum, you tend to focus almost entirely on your baby, and the rest of the world, including things you used to do, fade into the background of your top priorities. At this point, exercise may be the last thing on your mind, but it’s important to resume physical activity after you’ve confirmed with your doctor in your postpartum wellness check that it’s safe for your body. Studies show that exercising after pregnancy not only improves your physical fitness but also improves your emotional and psychological well-being. Regular exercise can also lower symptoms of postpartum depression.
The problem is that it’s difficult to fit exercise into your daily schedule. To overcome this issue of saving time on feeding and pumping, you can invest in a wearable pump since it fits inside your bra and can be used while exercising on a treadmill, walking, etc. This will allow you some much-needed physical activity while simultaneously building your milk stash for night feedings or when you’re not at home to breastfeed your baby. There are many options for wearable pumps on the market, so it’s best to rely on independent research and reviews from users to decide which wearable breast pump is best for you.
What are the best postpartum exercises?
Swimming is a low-impact exercise that is gentle on your joints while providing a full-body workout. It can also be a relaxing way to relieve stress. Postnatal yoga or Pilates classes are also a good option because they are designed for new mothers and will improve flexibility, strength, and relaxation. However, if you want something simpler, effective, and convenient, you can start with a daily walk. Once you are comfortable with your routine, you can increase the speed and duration of your walk.
How soon can you start exercising after giving birth?
If you had a vaginal delivery without any complications, it is safe for you to begin exercising within a few days. If you had a cesarean (C-section) or if there were any complications, including tearing, you will need to consult your ob-gyn to find out when it is safe for you to start exercising again. However, you must stick to low-impact exercises for the first few weeks. You might need to wait a couple of months before you can resume strenuous physical activities like running or lifting weights.
How much postpartum exercise do you need?
Postpartum women should aim for at least 150 minutes of moderate-intensity aerobic physical activity per week. This means you would need to exercise for at least 30 minutes daily, five days a week. It’s easier to break your daily 30 minutes of exercise into three sessions of 10 minutes each rather than try to fit in an entire 30-minute workout. If you don’t have the time or energy for 30 minutes of exercise, do just 15 or 20 minutes daily and then increase it whenever possible. Some physical activity is better than none, so do what you can.
When is the best time to exercise?
Whether you are breastfeeding or pumping, you will find it easier to work out when your breasts are not full. You can use a wearable pump while doing light exercises such as walking, as this will not be uncomfortable. When the weather is warmer, it’s best to work out earlier in the morning and towards late evening when it’s cooler. Drink water before and after your workouts – if it’s a light session, you would need at least half a glass before and half a glass after, but if it is a moderate-intensity workout, you must increase that to a full glass before and after.
Exercise after pregnancy is important, but you mustn’t push yourself too much. If you notice any pain, bleeding, pelvic heaviness, leakage, or dizziness, stop immediately and consult your doctor.