After the birth of a baby, mothers will experience many emotional and physical changes. Pregnancy is a great time to be active.
Physical activity helps to better manage the many changes that take place in the body of the pregnant woman. This expenditure of energy helps to have a better feeling of bodily well-being, self-confidence and also allows you to regain a physical condition similar to that of before pregnancy. Having a good physical condition during pregnancy will help the woman to recover more easily after childbirth.
However, it remains difficult for a new mother to determine when she can go to training and when it will be possible for her to start again. In fact, it is recommended that you wait four to six weeks postpartum before starting any exercise program, taking care to look very carefully at these factors and take them into consideration.
- Physical condition before and during pregnancy
- Complications related to childbirth
- Baby's he alth
- Mom's level of physical recovery
However, eachof these factors is subject to significant variations in each woman. The return to physical activity should be done gradually and slowly. On the other hand, if this woman was in relatively good physical shape before the pregnancy, the return to training will be facilitated and accelerated compared to a woman who was rather inactive. In addition, if the birth took place naturally and without any complications, the mother will resume her activities more quickly. On the other hand, if the delivery took place by cesarean section, it will be preferable to wait a minimum of eight weeks and, above all, it will be necessary to have the authorization of the doctor before starting again since there has been an intervention. surgical.
There are many positive benefits associated with training for a woman breastfeeding her baby. Also, moderate-intensity physical activity will have no negative impact on breast milk composition, available volume, or infant weight gain.
Some Recommendations for Breastfeeding Moms
Give the drink before exercise to lighten the weight of the chest. Wear a bra that provides adequate support. Have previously consumed a caloric intake that meets metabolic needs for breastfeeding and exercise. In order to regain her preconception silhouette, the mother can take the time to have fun and move with the baby. For example, going for a walk with the stroller for about thirty minutes every day can only have a positive impact on the loss of weight.weight.
Some exercises to do with baby
Pushes (lying on her back)The mother lies on her back with her legs bent at 45 degrees. Baby meanwhile is in mom's arms, so you have to lift the baby at arm's length. We go back down then we start again at least ten times. Of course, it will have to be done in the form of a game and baby will love it!
Pump-ups (over baby)The baby is lying on his back, the mother sits on top so that she is close to her face (it may be best to start on the knees). The mother will have to give the baby a kiss by bending her elbows laterally. Repeat ten to fifteen times.
Knee bending (with baby)Mom is standing with baby in her arms. She must bend her knees so as to squat as low as possible, but while keeping her back as straight as possible. Her feet are shoulder width apart and she is staring into the distance.
WalkingWhenever you can walk to get groceries, do so. Not because the energy expenditure is huge, but it gets the body used to doing more. When you are able to do more, training results will come much faster.
BabywearingThe benefits of babywearing are real when it comes to getting back in shape! Not only will you have your hands free, but the extra weight you carry while having baby against you will increase your energy expenditure. Naturally, baby will like being pressed against you and will be calmer, so you will have more time and availability to activate yourself.
Training groupJoin a training group of young mothers to not feel alone and to motivate you to exercise. Morale is a very important aspect of dropping out of training. Plus, you can learn a lot from women who are going through the same thing as you. The cardio stroller is one example of a group activity, but there are probably others in your immediate area. Find out!