How to do exercise after childbirth

If it is a natural birth, the pelvic muscles should be exercised after delivery. If it is a caesarean section, the muscles to be exercised after delivery should be the entire abdomen. Regardless of whether it is a natural birth or a caesarean section, more exercise after delivery can increase the contraction and stretching ability of the abdominal muscles, avoid stretch marks, and promote the repair and recovery of stretch marks. However, the intensity of postpartum exercise should not be too high to avoid straining the wound.

During the first 6 weeks after delivery, women should try to start with the simplest multi-joint movements and avoid lying prone or with their knees or chest on the ground to prevent breast congestion. During pregnancy and breastfeeding, a large amount of calcium from the mother's body is transferred to the baby, so postpartum joint relaxation may continue for a period of time. Especially for women who are breastfeeding, they should pay attention to protecting their joints and try not to do single-joint or heavy-load movements, such as jumping.

Women should also note that exercise should be done one hour after a meal. Before exercising, it is best for the mother to go to the bathroom to avoid abdominal discomfort. Before exercising, mothers are required to do 5-10 minutes of warm-up training, just like normal fitness. Such as jogging, aerobic cycling or multi-functional fitness equipment. As for strength training, it is required to perform 20 minutes per week, and 5 minutes can be increased every 2 weeks depending on physical condition. It is best for mothers to breastfeed their children before exercising. This is because after exercise, the body will produce a large amount of lactic acid, which will affect the quality of breast milk. If you breastfeed your baby after exercising, it is best to wait 3-4 hours.

Women should pay attention to the first thing when exercising after childbirth, which is clothing. Shoes and clothes should fit well when exercising after childbirth. The size of clothes can be slightly larger. The bra should have a certain ability to support the breasts to avoid the breasts swinging back and forth during exercise. You should actively replenish water after exercise. After exercising for about half an hour, you should replenish about 100 ml of water. If you sweat a lot, you can drink some beverages containing electrolytes.