5 Cardio Exercises That Are Safe After Delivery
Some say that if you have survived childbirth then there is nothing that you cannot survive.
Well, I say they are wrong! Try surviving and overcoming the recuperation period after delivery or willing yourself to stay up all night taking care of your little one or try motivating yourself to work out.
And if you have done all these three then you can surely say you can overcome and do anything. Exercising after delivery not only helps your body recuperate after labor, but also makes you more energized as well as improve your mental and physical well-being.
Regardless of whether you're worn out or feeling tired, there's a lot you can do even when you are not actively trying to achieve your weight loss goals. However, all said and done. No two pregnancies are similar. So, how long should you wait before getting back into the saddle and start working out? Well, it depends on how much your body has recovered and the intensity of the workout.
Standard exercise after your delivery will help your body recover as well as strengthen your muscles. In case you have had a vaginal delivery, chances are you can get back to less intense cardio workouts, even if it is for 10 minutes within a couple of days after delivery. Not only will this help raise your energy levels but also help you lose weight and become fitter.
If you feel ready to work out, then you can give it a go, but do not try to push your body too hard. Regardless of whether you're feeling active or tired after having your baby, your body has gone through major changes and needs time and opportunity to recuperate.
Childbirth and labor can lead to various physical issues like frequent urination, swollen breasts, back pain, and these are just a few to name. However, you can overcome a lot of these issues with proper exercises, but the main thing that you need to consider before starting a workout is to understand when your body is ready. Pregnancy hormones can also affect your joints and muscles for at least six months after childbirth, putting you in more danger of injury.
So, it is advisable to begin with light cardio exercises like walking and cycling after your recuperation period is over.
Getting Back to Working Out After Vaginal Birth
You can begin doing delicate pelvic floor and stomach exercises within a couple of days after the birth. If you feel sudden pain or discomfort, you need to stop immediately. After some time if you feel like it, you can start with a walk, say like pushing the pram. You can start with 20-30 minutes of walk each day and aim to increase the speed and duration of the walk as you begin healing.
Getting Back to Working Out After Cesarean
A cesarean is a significant operation and it will take about one month to recuperate completely. However, you can in any case do pelvic floor exercises after some time once your stitches have healed and you have gained muscular strength. Be careful and do not lift anything heavy or do high-intensity workouts like crunches, situps, and more.
Five Cardio Workouts To Do After Delivery
No matter what type of birth you have undergone. New moms should keep away from high-intensity workouts for at least 3 to 4 months after delivery. Below we have mentioned some easy cardio exercises that you can perform at home after delivery.
Most obstetricians and physicians advise us to perform Kegel exercises during pregnancy and if you have taken heed to your doctor’s recommendation then you probably know how to perform Kegel exercises, if not, then we are here to help you. This exercise is effective in tightening the pelvic floor muscles. All you have to do is lay down on your back and hold your pelvic muscles for 10 seconds. You can perform this exercise multiple times a day.
- Breathing Exercise
Deep breathing exercises are something you can start doing as soon as you learn that you are pregnant. Taking out a couple of minutes in the entire day to focus on your breathing can help you unwind, decrease your blood pressure as well as keep you away from stress. You can continue doing this even after delivery.
All you need to do is sit back and relax, loosen up your body, focus on breathing in and out while putting a hand on your chest and stomach. Hold in your breath for 2 to 3 seconds. Repeat this a few times for at least 2 to 3 minutes.
Walking is one of the easiest cardio exercises that you can do both before and after delivery. Before delivery, you can walk for as long as your body allows you to, and after delivery, you need to start slowly. So, begin with 10-15 minutes of walk and increase your speed and time as you begin to get used to it.
Once you have healed properly, you can include cycling in the list of cardio exercises that you can do. Cycling will not only help you boost your metabolism levels but also help you improve your mood as you can go outdoors and enjoy the view. In case you choose stationary cycling, then you need to turn up some motivating and peppy songs to keep you going. You can start with 20 minutes of cycling and gradually increase the duration and intensity of the workout.
Another fun cardio exercise you can do is aerobics. All you need to do is turn up some of your favorite songs and dance your way to weight loss. You can begin with some free online aerobic classes on YouTube for 15-20 minutes and then gradually increase the time and intensity of the exercise.
Before you start any high-intensity workout you need to understand whether your body has recovered or not. If the answer is no, then you need to give yourself some more time, but if the answer is yes, then you need to start slowly. Understanding that you are different from others is the key to being successful in your weight loss goals.