Knowing How to Choose an Exercise or Physical Activity in Postpartum Period

By Seema Agarwaal on December 7, 2020

The postpartum period is a difficult time. Our body has to recover from a very demanding stage, such as pregnancy. Whether the delivery was vaginal or if we had to perform a cesarean section, the added effort for our body is titanic. However, it is essential to do the physical exercise again, always adapted to our particular situation. Explaining when and how to get going again.

How And When Do You Start Doing Sports?

As soon as you can. Atpostpartum, our body is at greater risk of suffering a small thrombus. This is because we need the blood to clot our inner uterus effectively, to avoid significant bleeding. The problem is that this greater ease of blood clotting can cause clots or thrombi if we don’t move.

If you had a vaginal delivery and indeed did not need epidural analgesia, you will be able to get up immediately, clean yourself and walk.

If you needed epidural analgesia or had a Caesarean section, you’ll have to wait a little longer. In any case, when they give you the go-ahead and allow you to get up, do so.

Start with short walks around your room and circulatory exercises with your feet or hands. Get moving, don’t sit or lie all day.

As soon as you are discharged, try to start giving short walks down the street. Both the baby and you will benefit from taking the air; indeed, there is a green area or park where you can go for a quiet walk.

At first, you will see that you are exhausted, and you can barely walk a few minutes at a slow pace, little by little, the walk will be longer and faster.

You will have a visit with the midwife in the first week postpartum. She will tell you if it is time to start over with the pelvic floor exercises.

Can You Exercise During Quarantine?

Preferably not. It is better to let your body recover quietly and not put extra strain on it. Keep in mind that it needs to return to its previous state, and that does not happen until at least a month later. In the case of a cesarean section, that time is longer. Cesarean section is a major surgical procedure, and the tissues have to heal calmly.

The best exercise during quarantine is walking. You will realize the rhythm that your body allows you to follow: listen to him and do not overexert yourself. Indeed the midwife will have instructed you to start with the pelvic floor exercises. For now, it is enough.

How To Choose A Sport In The Puerperium

If you already practised a sport, you can surely resume it now, quarantine. Go slowly, do not demand too much of yourself and do not get discouraged if you see that you do not achieve the results that you previously achieved, give yourself time.

Avoid impact sports or very aggressive or demanding, your body in general and your pelvic floor, in particular, need more time than you think to be able to carry out individual efforts.

If you have not previously practised sports or the sport you practised is not suitable for this stage, we are going to give you some ideas that you should take into account.

Postpartum Exercises

Swimming: Your midwife may recommend that you wait a little longer before returning to the pool, especially if you breastfeed the baby. It will help you feel better. The sensation of floating is delightful, you mobilize a large part of the muscles of your body, take care of your joints, improve posture, and you will strengthen your back and your abdominals without realizing it.

Pilates: The Method Pilates focuses on developing muscles to maintain body balance and give stability and strength to the spine. Practised regularly, it tones muscles, improves elasticity, skill, agility, coordination, and corrects posture, among other benefits.

Yoga: It is an ancient discipline originating from India. It does not only involve physical exercise, with more or less complicated postures, but it also involves crucial mental work. We highlight these benefits:

Relief From Chronic Pain and Reduces Tissue Inflammation.

Improve concentration by synchronizing movements or “asanas” with breathing, seeking full attention to that moment and isolating yourself from the outside.
It helps maintain weight, reduces stress and benefits our rest and strengthens the immune system.
Protects and cares for the back, takes care of our joints, lubricates them, reduces their stiffness.
Increases energy, stamina, flexibility and balance and, very significantly, strengthens the pelvic floor.

Hypopressive Exercises: This is an exercise routine that is performed in apnea, and that mobilizes deep abdominal muscles, the famous “abdominal girdle”. You will need the guidelines given by a professional for its realization; they are not easy to do without supervision. It reduces the abdominal perimeter, prevent the weakening of the pelvic floor, urinary incontinence, as well as joint and muscle injuries.