8 Replies
If there were no complications to your delivery, and you were active right up till the end of your pregnancy, you can resume some light exercises and stretching as long as you feel up to it. If you were not used to exercising regularly before or during your pregnancy, start gradually. You could start with pelvic floor exercises to help strengthen the pelvic muscles. Also, taking your baby out for walks is a good way to start as well. When you feel your strength returning, you can start taking longer walks or picking up the pace. Most importantly, listen to your body. Adjust the duration and/or intensity as required. Give your body ample time to recover. Some exercises to avoid are sit-ups, crunches, higher impact cardio (like running), and swimming (at least until your postnatal check, and have went through seven days without postnatal bleeding or discharge. This is to avoid infection. Best to check with your doctor before going for a swim). Here a useful article on how to ease back into an exercise routine after delivery: http://www.fitpregnancy.com/exercise/postnatal-workouts/8-steps-easing-back-fitness-routine-after-birth
I started to briskwalk around my neighborhood park 2 months postdelivery, after settling down emotionally and physically. During the first 2 months, I have no time to exercise as I have already lack of sleep and no stamina to do any exercise. I started to swim when my baby is 4-5months old and it was manageable, at least I know my wound no longer hurt. Thus, as long as you feel comfortable and no stretching/hurting your wound, you can start as soon as you feel like. Also, if you find exercise is able to help you to destress and relax, you should do more often to break away from stresses.
It depends on each individual for this as each woman has a different recovery rate. For me, although I only had 3 sitches, I had severe pelvic pains for at least 2 weeks and the pain only totally disappeared about 4 weeks post delivery. Only then did I started doing simple exercise like planks, stretching, etc. Remember not to take it too hard because although it may seem that you have recovered externally, internally your body is still healing. Try doing some yoga, it's pretty relaxing and helps tone your body too.
I had minimal stitches and it took about a week before the itching stopped. As long as you start with light exercises, I don't think there will be a problem. The problem is time. With a baby around, it's hard to make time for exercise. Sounds like an excuse but very true. I would recommend swimming or yoga about a month after delivery if you are practising confinement.
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Wondering the same thing too. I am tempted to start working out but notice even walking for ten mins at a slightly faster pace makes me exhausted, so I don't think 1 month post partum is enough time yet. :)
mine was normal delivery. after 3months i start brisk walking n zumba. running i will start after 6months.
Thanks hui qun and nooraini for your comprehensive sharing!