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Tips For Safe Postpartum Exercise
by: Shalu | last updated: June 10, 2009
Category: Just for Mom: Exercise & Fitness | Tags: Postpartum Exercise
Category: Just for Mom: Exercise & Fitness | Tags: Postpartum Exercise
If you have had an uncomplicated delivery and are in good health, you can follow the simple exercise program. If you had surgical or difficult delivery, or if you have medical problems, consult your doctor about when you can start exercising and which exercise would be appropriate. In this guide, I am going to give you tips for postpartum exercise. I hope this would definitely help you
Exercise done only periodically is useless and thus a waste of your precious time. Muscle toning exercises are best done daily in short takes; two or three 5-minute sessions a day will tone up better than 20-minute workout.
Muscle toning exercises are most effective when done slowly and deliberately; with adequate recovery time between repetitions. It’s during the recovery periods that muscle build up occurs.
If you haven’t exercised recently or are doing unfamiliar exercises. Do only a few repetitions the first day, and increase the number gradually over the next week or two. Stop your workout as soon as you begin to tire.
Avoid competitive sports until you get your doctor’s okay to participate.
Because your joints are still unstable and your connective tissue lax, avoid jumping; rapid changes of direction and deep flexion or extension of joints. Also avoid knee-chest exercises, full sit-ups, and double leg lifts during the first six weeks postpartum.
Do muscle toning exercises on a wood floor or tightly carpeted surface to reduce shock and provide sure footing.
Do five minutes of warm-ups before you begin exercising. Cool down at the end of each session with some gentle stretching exercises, but to avoid damaging loose joints.
Get up slowly to avoid dizziness from a sudden drop in blood pressure, and to equalize circulation, keep your legs moving for a few moments.
Drink plenty of fluids before and after exercising, and if the weather is very hot, have something to drink as you go, as well
Stop exercising immediately and notify your doctor if you experience any of the following symptoms: pain, faintness, dizziness, blurred vision, shortness of breath back pain, pubic pain, nausea, difficulty walking or a sudden increase in vaginal bleeding.
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