Postpartum fitness and self-care: tips new moms need for their postpartum recovery
When we talk about postpartum fitness and self-care, we aren’t talking about a vigorous exercise program or putting pressure on yourself to get back to your pre-pregnancy weight as soon as possible. Your postpartum recovery takes time, and you have to give yourself some grace and be patient with the process. The physicians at Athens OBGYN are here to help you ease back into exercise and fitness, while taking care of yourself by focusing on sleep, nutrition and your mental health.
Healthy weight loss is a gradual process
You may be surprised to learn that you usually only lose about 10 pounds immediately after you give birth. In the next few days, you may lose a couple more pounds as your fluids decrease. It will take some time to lose the rest of the weight, and that’s okay.
Trying to rush weight loss with extreme diets isn’t healthy for you or your baby. The best way to get back to your pre-pregnancy weight is to eat a healthy, balanced diet, especially if you’re breast-feeding. Postpartum moms should aim for gradual weight loss over the next few months. Reducing the amount of added sugar and fat in your diet helps you lose pounds at a healthy rate.
The benefits of exercise during your postpartum recovery
Exercising is a wonderful self-care technique. Here are some ways that exercise helps with postpartum fitness and self-care.
- Helps you return to your pre-pregnancy weight
- Tones and strengthens your abs
- Relieves stress
- Gives you more energy
- Helps you sleep more soundly
- May reduce postpartum depression symptoms
Physical activity is an important part of postpartum fitness and self-care. It helps you feel better about yourself and improves your overall health, so you have the stamina to enjoy your life with your new baby.
Exercise do’s and don’ts
Talk to your OBGYN about when it’s safe for you to begin exercising. The timeline varies depending on whether you had a vaginal delivery, birth complications or a C-section. Here are some tips for your postpartum fitness and self-care.
- Start off slowly, with a simple walk or gentle stretches.
- Try some postpartum exercises, such as pelvic tilts and Kegel exercises.
- Begin with 10 to 20 minutes of low-intensity aerobic exercises, such as walking, and work up to more moderate activities, such as walking fast, jogging, biking or swimming.
- Do gentle abdominal exercises.
- Pay attention to your body, and stop doing an activity if it hurts or feels uncomfortable.
Patience is the key to successful postpartum fitness and self-care
Don’t forget to love yourself while you are loving your new baby. Taking care of your body is taking care of your baby. Babies need healthy moms! Talk to the physicians at Athens OBGYN about the fourth trimester and postpartum recovery. Contact us for an appointment.
