Guide to Fitness after Childbirth

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Revealed! Tips to Fitness Postpartum

  • Set Realistic Goals – Testimonies of celebrities loosing baby fat in weeks are rife. But remember, that in the real world, where most of us belong, baby fat takes longer to be shed. Instead of aiming at exercising 30 minutes every day; you can work with 15 mins 3 times daily till you are strong enough to push harder.
  • Be patient – It took nearly a year for the pregnant body to reach its full capacity and it could take nearly as long for the body to return fully to the usual body. Wait for your bleeding to stop and Wait until you have attended the Six Weeks postpartum care visit for mother and baby. Relaxin, the hormone that is responsible for softening the ligaments and joints during pregnancy and childbirth, can stay in the body for up to six months postpartum. This can lead to wobbly, unstable joints and a loose pelvis.
Please see our article; How Long Should I take After Childbirth Before Resuming Workout. While you wait, take brief walks from time to time, do your Kegels exercise to strengthen your pelvic floor. Why and How It’s Done – Kegel’s Exercise?
If you are not patient and you plunge back into exercise and fitness activities sooner than you should, you will ultimately be stretching your recovery time unintentionally by putting yourself in the danger of the following:
  • Prolonged Heavy Vaginal Bleeding
  • Uterine prolapse
  • Diastasis
  1. Hydrate – Drink lots of waterdrinking lots of water while breastfeeding
  2. Get Adequate Sleep and Rest – As mothers used to say, “Sleep when your baby sleeps”. It is not easy for ‘household chores conscious mothers’ but it is the best for all. Take a nap as soon as the baby does, ignore the dirty floor, the ‘mountainous’ dishes and the overflowing laundry. Of course, which is why new moms need support from friends and family members. If you are well rested, you will generally be less anxious, happier and calmer Also, good sleep and rest reduces your cravings for high-calorie, high-sugar foods; and keeps the cortisol hormone at bay.
  3. Breastfeed: Breastfeeding burns 700 – 850 calories. Breastfeed, Breastfeed, Breastfeed. There is not much to say….breastfeeding
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