Welcoming a new life into the world is an exhilarating experience filled with (usually) joy and brand-new challenges. Amidst the whirlwind of emotions and new responsibilities, taking charge of your recovery process is also crucial and often an overlooked aspect of this period.
After the birth, we don’t automatically think of ‘exercise’, we are usually at home (or sent home) and told ‘don’t do anything strenuous until your 6 week check up’. So, while it may seem counterintuitive to engage in physical activity so soon, gentle exercise can play a significant role in the recovery process and overall well-being.
Physical Benefits
- Promotes Healing: Light exercises, such as walking or gentle stretching, can enhance blood circulation, which aids in the healing of the body. Improved circulation helps reduce swelling and speeds up the recovery of tissues affected during childbirth.
- Reduces Postpartum Pain: Engaging in mild exercises can alleviate common postpartum discomforts such as back pain and pelvic floor issues. Strengthening the core and pelvic muscles helps support the spine and reduce pain.
- Boosts Energy Levels: New mothers often experience fatigue due to hormonal changes and the demands of caring for a new born. Exercise releases endorphins, which can boost energy levels and improve overall mood.
- Supports Weight Management: Although weight loss is not the primary goal, gentle exercises can help new mothers manage their weight. It also sets the foundation for gradually increasing physical activity as the body heals and strengthens.
Mental and Emotional Benefits
- Reduces Stress and Anxiety: The postpartum period can be overwhelming, leading to stress and anxiety. Physical activity triggers the release of serotonin and dopamine, which are known to improve mood and reduce feelings of stress.
- Improves Sleep Quality: Regular exercise can help regulate sleep patterns, which are often disrupted by new born care. Better sleep quality contributes to overall mental health and helps new mothers feel more rested and rejuvenated.
- Enhances Self-Esteem: Engaging in physical activity can foster a sense of accomplishment and boost self-esteem. It provides a positive focus and a break from the constant demands of motherhood.
Guidelines for Postpartum Exercise
- Consult a Healthcare Provider: Before starting any exercise routine, it’s essential to consult with a healthcare provider to ensure it is safe and appropriate for your specific situation. This does NOT mean waiting for your 6 week check up, I would ask day 1! If you didn’t have any ‘complications’ then there is no reason why you can’t start on ‘simple’ exercises day 1.
- Start Slow: Begin with gentle activities like walking or deep breathing exercises and pelvic floor strengthening. Listen to your body and gradually increase the intensity as you feel comfortable.
- Focus on Core and Pelvic Floor: Incorporate exercises that strengthen the core and pelvic floor muscles, these exercises can help with bladder control and overall pelvic health / recovery.
- Stay Hydrated and Nourished: Proper hydration and nutrition are vital for recovery and energy levels. Ensure you are drinking enough water and consuming a balanced diet to support your exercise routine.
Incorporating gentle exercise in the first few days after giving birth can significantly impact physical recovery and mental well-being. It’s a valuable step towards regaining strength, reducing stress, and fostering a positive mindset during the postpartum period. Remember, every mother’s journey is unique, so listen to your body and seek professional guidance to create a safe and effective exercise plan.