Sport in the life of a woman after giving birth
Every woman has a different recovery period after giving birth. Before you start to play sports and give the body increased physical activity after carrying a child, you should consult with the gynecologist and find out how much the body has recovered after pregnancy and childbirth.
All young mothers are different: someone is already starting to run in the second month after giving birth, and someone needs a longer time to recover. On average, a woman needs about 100 days to fully recover from childbirth. During this period, doctors do not recommend engaging in hard sports and overloading the body, even if the child is on artificial feeding. If there are tears during the birth, you can play sports after six months to avoid the danger of seam divergence.
But even during the recovery period after childbirth, when the abdominal muscles of a woman are in order, one should not avoid a little physical activity of the body. You can gradually prepare for further sports. More walking, walking (especially since walks with a child will be useful for both mother and baby).
Walking with the baby is one of the natural sources of movement for women after childbirth. During the festivities it is important to constantly move, you can take long leisurely walks in the park, during which it is acceptable to perform various exercises, such as walking on toes. You can make more energetic movement. Twenty minutes of such a walk with a pram burn about 150 calories.
Sometimes young mothers after childbirth experience psychological discomfort, depression, which weighs heavily on their shoulders and pulls down: on a sofa, chair, bed. Therefore, to raise the mood, defeat the negative states and bring the body to tone, a woman after childbirth needs to force herself to do several basic exercises every day.
The more movement there is in the life of a woman who has given birth, the more energetic and active she will feel. The gradual increase in loads is the main rule for sports for women in the postpartum period. After the body has recovered from pregnancy and childbirth, it isto star recommended t to engage in those sports that do not involve a strong load. Belly dances, swimming, aqua aerobics, Pilates, and walking are suitable for young mothers.
Sports in the life of women after childbirth General recommendations for sports for women after childbirth are as follows. Almost immediately after giving birth, a young mother can do ordinary morning exercises, i.e. do some light exercises in a pleasant rhythm. During classes, it is better to wear a supporting bra, which will save the chest from stretch marks.
At 4-5 months after childbirth, when the female body has more or less recovered (once again recall that this point is better to discuss with your doctor), you can begin more active exercises, for example, use elements of Pilates.
Heavy loads after delivery are not recommended, at least for six months. You should not rock the press for the first 3-4 months, because the abdominal muscles have not yet returned to normal. Contraindicated for nursing mothers and women who have gained a lot of weight, jogging.
Remember to be careful. Young mothers are often recklessly addicted to physical activity, dreaming of the figure that they had before giving birth. But during pregnancy, many ligaments and joints lose their elasticity, which increases the risk of injury.
There is one test that allows you to determine whether the woman who gave birth to begin training (provided that the birth went well). Lie on your back, bend your legs, put your hands in the navel. Then slowly raise your head, shoulders and neck. If you feel a few fingers at your fingertips (between the abdominal muscles), then you can start training.
As a rule, for 9 months of pregnancy, women gain an average of 13-15 kilograms. After the birth leaves immediately 9 pounds. In the turbulent first months after the birth of a child, it will take about another 4-5 kilograms. So often, the figure itself will come back to normal, besides, it may happen that you still will be puzzled over how to gain the missing kilos.
Most nursing mothers lose weight even if they are not involved in active sports. And what’s more: a nursing mother who trains actively and regularly should monitor her weight in order to know for sure that she does not lose weight too quickly – more than 2 kilograms per month or 450 grams per week. Although many women who play sports, notice that their appetite increases as their energy expenditures, if nevertheless there is too rapid weight loss, you can offer your mother to snack something nutritious between main meals.