Exercise is not only good for your health and mood, but it can also help you get in shape faster. However, new mothers' bodies need careful care... Please take it slow and choose activities that suit you!
First, complete pelvic floor muscle rehabilitation.
Take it slow! Even if you're eager to put on your running shoes or basketball uniform, follow the correct order: strengthen your pelvic floor muscles before exercising. These muscles bear the weight of your baby during pregnancy and experience significant stress during childbirth; they must be rehabilitated first to prevent incontinence later. No exercise can directly strengthen these internal muscles; the only way is to strictly follow a pelvic floor muscle rehabilitation program that begins 6 to 8 weeks postpartum. Only after completing rehabilitation (about a month) should you safely resume exercise to avoid damaging the muscles supporting the vagina, bladder, and rectum. However, once lochia stops, don't hesitate to take a regular 20 to 30-minute walk every day!
Start with gentle exercise
After your pelvic floor muscles have recovered, choose gentle rather than high-intensity exercises! For the first two months, engage in light activity twice a week for 20 to 40 minutes each time.
- Brisk walking, cycling, or swimming are the preferred methods to gradually restore exercise habits without damaging the pelvic floor muscles.
- Avoid traditional sit-ups, as the abdominal pressure may further damage the pelvic floor muscles. If your abdomen is loose, your doctor may prescribe abdominal rehabilitation exercises. Otherwise, start with a few weeks of breathing exercises (contracting your abdomen while exhaling) before beginning gentle exercises such as Pilates to help restore a flat and firm abdomen.
- With a doctor's approval, wait 3 to 6 months before engaging in high-impact sports such as Zumba, tennis, jogging, volleyball, and rope skipping.
Adjust your exercise according to your own condition
Every mother's situation is different. Please decide when to resume exercise based on your health status, delivery method, and whether you are breastfeeding.
If you've gained a lot of weight during pregnancy: Even if you're eager to get back in shape, be gentle with yourself and prioritize exercises that don't put extra strain on your joints. Swimming, water aerobics, and water cycling are the best choices! The buoyancy of water helps reduce weight and lowers the risk of injury. After losing the first few kilograms, gradually increase the intensity.
If you are breastfeeding: Exercise and breastfeeding do not conflict. Simply choose relaxing activities (yoga) or supportive activities (swimming) to avoid excessive muscle strain. Remember that breastfeeding at night can affect sleep, so it's not suitable for marathons at this time! Also, choose a supportive sports bra and use nipple cream to avoid irritation from friction.
If you have had an episiotomy: You must wait until the wound has healed and the cervix has closed before starting any exercise, and consult your doctor. If you plan to cycle, ensure the seat is comfortable and does not cause pain.
If you have a cesarean section: More caution is needed than with a vaginal delivery. Avoid abdominal exercises or excessive strain. The muscles need time to return to their natural position. Generally, walking or swimming can be considered four months postpartum, sometimes even before pelvic floor muscle rehabilitation, but please consult your doctor or midwife for advice after examination.
You can achieve the same results by exercising at home.
If you don't enjoy swimming, jogging, or cycling, you can still do simple exercises at home. Practice these five movements daily to help shape your body and relieve aches and pains:
- To relieve back pain (start one month postpartum): Lie on your back with knees bent and heels close to your buttocks. Place your hands on your abdomen, tuck your chin slightly, and tilt your pelvis forward so that your back is on the ground. Exhale as you lift your pelvis and inhale as you lower it. Hold for 10 minutes and breathe through your mouth.
- Tighten your abdomen (after strengthening your pelvic floor muscles): Lie on your back with your knees bent and your feet raised. Place your hands on your knees and push your hands towards your knees while resisting with your knees. Hold for 20 seconds and repeat 6 times with a 30-second interval between each repetition.
- To firm up your thighs and shoulders: Sit on a chair with your feet hip-width apart, place your hands on your knees, push your hands inward while your knees resist, hold for 30 seconds, repeat 4 times, with 20-30 seconds between each repetition.
- To firm up your chest: Raise both hands horizontally in front of your chest with your elbows open. Make a fist with one hand and press the other palm down on the fist. Push your hands together for 10 seconds, then exhale and relax. Repeat 10 times and then switch sides.
- To firm up your buttocks: Lie on your back with your legs bent and feet flat on the ground. Tie an elastic band around your calves, lift your pelvis, and exhale as you push your knees outward against the elastic band to return to the ground. Repeat 5 times, rest, and then do 3-4 sets.
