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Postpartum Exercises: Workouts to do After Delivery
Getting your body back into shape after childbirth is important as it not only improves your health but also prevents postpartum depression. Thankfully, it is not very difficult to bounce back after delivery with the help of a well-planned exercise schedule. However, depending on the kind of delivery you have had, it is best to consult with your doctor before embarking on a workout.
It is important to regain your fitness after pregnancy and a smart combination of diet and exercises can help you reach your goal in a short time. In case you experience any discomfort during exercise like bleeding or headaches, stop the routine and speak to your gynaecologist immediately.
Video: Postpartum Exercises - Workouts to do After Delivery
https://www.youtube.com/watch?v=OUjknVa0qhQ
When Can You Start Exercising After Childbirth?
Exercising is the best way to lose weight after birth and with a good control over the diet, you can bounce back into shape without much ado. It is the timing of starting an exercise schedule that is important and is a decision that should be carefully taken. Your doctor or gynaecologist will generally ask you to gradually begin exercising after the mandatory six-week post-delivery check-up is done.
If you have been conscientiously exercising during your pregnancy and had a normal delivery, then light exercises like walking and stretching are permissible. However, you should be careful not to over-exercise, especially if your body isn’t familiar with exercise routines and you have given it a miss during pregnancy. In such cases, it is best to check with the doctor and get his approval before starting any postpartum workout.
Guidelines to Follow Before Starting to Exercise
To recover from the stress of delivery and labour, it is necessary to conserve your energy before committing yourself to any exercise schedule or tummy tightening exercises. Whatever form of exercise you may choose for yourself, remember to start out slowly. Usually six weeks after delivery is safe to begin exercising (after your first post-partum check-up). This is recommended for vaginal delivery. For a Caesaream delivery, wait until eight weeks.
Beginning with a low-impact activity like walking is the perfect way to prune your body for a more strenuous regime. Walking is ideal to bring back your strength in a gradual way and you can increase the length of walks and duration progressively. Walking can help prevent blood clots and is a great way to heal your body. Attend sessions where you can learn how to exercise after pregnancy and implement them at home.
Simple postpartum exercises that strengthen the abdominal and back muscles should be your focus when you begin any exercise workout. Gradually add layers to it and increase their intensity. Even 10 minutes of exercise will bring in a lot of benefits.
How Much Should You Exercise After Having a Baby?
New moms often wonder, “Am I doing too much exercise too soon?” Generally, it is safe to start with walking immediately after delivery (Provided you had a normal delivery). Begin slowly and gradually build up your stamina. Start with a 15 or 30-minute walk so that you can improve your blood circulation and receive some general outdoor exercise too. Continue only if you feel comfortable doing it and reduce the duration if you cannot handle the exertion. Gradually, increase your time and reach your peak at your own pace.
It is recommended to exercise three to five time a week for a duration of at least 30 minutes. After your doctor approves, you can notch your exercise level up to 60 minutes of focussed walking for 4 to 5 days a week. Increase your speed progressively to reach the optimum level, but do not stretch yourself in any way and refer to your doctor in case of any uncomfortable feeling.
How Should You Prepare for the Workouts
If you are keen on starting to exercise to reduce belly fat and regain your pre-delivery fitness, you should set a regular routine for yourself. Before starting with the workout, make sure you follow the below-mentioned steps:
Choose loose-fitting and comfortable clothing for the workout. This will help you to remain cool.
Feed your baby prior to getting onto the workout or express milk to avoid any discomfort.
Select the right bra that fits perfectly and supports your breasts well during the workout.
Keep yourself hydrated while doing these post-natal exercises by keeping a bottle of water handy.
How to Warm up Before Workout
A dedicated time has to be set aside for warm up and you should spend at least 10 minutes warming up. This is needed to get your blood flowing so that your muscles are ready for exercise. Stretch the lower back, pelvic region, and thigh muscles and hold these stretches for a few seconds before you return to the starting position. As a part of the warm-up, you can also try to walk in place.
Six Best Post- Pregnancy Exercises to Start With
1. Walking: Begin with a casual stroll around the block or in the park. Especially in the beginning, focus on the movement and you can progressively move to a power walk. Bring your baby along for the walk and put it in a front pouch to add weight, while getting some fresh air too.
Benefits: It does not need any equipment and a simple pair of running/walking shoes are enough. It is one of the simplest yet highly effective exercises for a new mother and is perfect to ease you into a more rigorous regime.
2. Deep Belly breathing with abdominal contraction: While sitting in a straight, upright position, start breathing deeply, by drawing air from the diaphragm. Hold your abs tight while contracting them and inhaling at the same time and relax them while exhaling.
Benefits: This exercise is helpful to relax muscles and is a great way to tone and strengthen your abdominal and belly area.
3. Kneeling Pelvic Tilt: Sit on all fours, with your toes and palms touching the floor. Pull your buttocks forward while inhaling, tilt your pelvis and push the pubic bone upward. Hold until three, release and repeat.
Benefits: This is one of the best exercises to strengthen your stomach and abs. It is also helpful in toning them.
4. Kegels: In the beginning, practice this routine in the bathroom while urinating. Manipulate the muscles in that area to stop the urine from flowing and then release it. Later on, contract, hold and release these muscles while you are not urinating. Do this at least 10 times, 3 sessions per day.
Benefits: It helps to tone the bladder muscles and is also helpful in reducing incontinence risks that generally follow childbirth.
5. Upper back Exercises: Cross your arms over your chest while sitting up straight. Then twist to the right and then to the left. This exercise can be repeated 10 times on each side.
Benefits: This exercise will improve your posture and relieve any pain in the upper back area. It will also give your entire back and neck area a good stretch.
6. Neck Exercises: Sit up straight and slowly move your head to the right, hold and then move to the left. Try touching your left ear to the left shoulder and the right ear to the right shoulder. Drop your chin to bend forwards and then look up to the ceiling. Do this exercise very slowly as any kind of sudden movement will result in a dizzy feeling. Stop immediately if this happens and consult with your doctor if the feeling persists for a long time.
Benefits: This will help improve your body posture which can be bent due to slumping while carrying the baby or breastfeeding it.
How Should You Relax After the Workouts?
A 5-minute cool down is necessary at the end of the workout so that your heart rate settles down to normal. You can stretch your muscles to avoid soreness and walk in place to help your body to relax. Lie down with your eyes closed for a few minutes and you are good to go.
How to Stay Motivated Once You Begin to Exercise
Stick to smaller goals and limited achievements. Setting high targets will not help as your body may not permit continuous action. Reward yourself if you manage to exercise thrice a week or if you can extend your workout every day by 10 minutes. Track your progress by using one of the many apps on your smartphone while you do these after delivery exercises to reduce stomach bulk and weight gained during pregnancy.
How to be Careful with Abdominal Muscles while Exercising
Can I exercise my lower and upper tummy? This is a common dilemma that mothers face after delivery and are keen to exercise. Many women develop a condition called diastasis recti post-delivery when a gap is created between the abdominal muscles and the same does not close after childbirth. Speak to a therapist about ab separation exercise that trainers recommend before doing it on your own.
While exercising, sit-ups and crunches are a complete no-no, as those muscles can be put under severe stress. Rectus abdominis exercises are also suggested by therapists to rectify the alignment of the abdominal muscles.
Watch out for These Warning Signs to Slow Down
You may feel exhausted instead of feeling fresh.
Your muscles may feel sore for a long time after the workout and sometimes feel shaky too.
There is an increase in your morning resting heartbeat which is a clear indication that you have a vigorous physical activity going on.
Joint, muscle pains or birth-related pains may re-emerge while exercising.
Bleeding restarts and the vaginal discharge becomes darker in colour.
Will Postpartum Exercises Affect Breast-feeding?
No. Postpartum exercises do not affect breastfeeding in any way. In fact, these exercises contribute towards overall wellness and health and is good to bounce back after the stresses of pregnancy and delivery. Muscles post pregnancy need to be loosened and exercised to help you to manage the baby and the additional responsibility and exercises do not affect breastfeeding or any other function of a mother.
FAQ's
1. Which post pregnancy exercises you should not be doing?
Swimming should be completely avoided until you have stopped having vaginal bleeding or discharge for six days. Exercises involving a hands and knee position should be avoided during the first six months since a clot can be formed in the place where the placenta was located.
2. How should I strengthen my pelvis and back?
Pelvic floor exercises are recommended to strengthen the pelvis and back. Remember these exercises will take at least 8 to 12 weeks to gain strength so keep going and do not give up in between.
3. I had a caesarean. Can I exercise in the first few weeks?
Yes, you can. In fact, you will find it easier than someone who has had a vaginal delivery, since your muscles will be stronger. Of course, avoid picking up heavy weights and resort to simple exercises like walking before moving on to a rigorous schedule.
Exercising is a vital part of the post-delivery period. It is necessary to follow the instructions provided by the doctor to ensure there are no side effects of the workouts. It helps the mother in gaining confidence about her body shape, weight, and plays a major role in reducing postpartum depression. Read more
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Benefits of Being Self-Employed
You may not get a fixed salary or enjoy paid leaves but there certainly are many benefits of being self-employed compared to being an employee. Here's a look at some of them that may just tempt you to start your own venture.
If you’re determined and hardworking and are ready to push yourself to the limit when it comes to work, why let someone else benefit from it? Start your own business and attain new heights and job satisfaction. There are many advantages of self-employment and if you’ve been wondering whether you should take the plunge, maybe knowing what you stand to gain will sway you.
What does Self-employment mean?
Being self-employed means you work for yourself. No organisation, firm, or otherwise. You make your own money by selling a service. It could be anything – homemade soaps, food, art, etc. That’s the best part of being self-employed; you get to do your own thing.
Attractive Benefits of Being Self-employed
1. You are your Own Boss
There can be nothing more demotivating than a difficult boss. One of the reasons many choose to be self-employed is so they don’t have to deal with a fussy boss. If you are self-employed, you can plan work according to your convenience without anyone interfering. You get to create an environment that you love working in.
2. You Get What you Deserve
Here’s another reason for being self-employed: Slogging day in and day out for someone who plays the favouritism card when it comes to giving perks and promotions. Sounds familiar? It’s a common complaint among many who work for others. Why waste your time and energy on people who don’t reward you for your efforts? Work for yourself and get the remuneration and promotion you deserve.
3. You Choose your Timings
You don’t have to stick to a set timetable when you’re self-employed. You can work when you like. For instance, if you’re a morning person you can begin work early and finish early, in time to enjoy the evening with your family. On the other hand, if you’re a night owl, you can work late and manage more time for your children during the day.
4. You Choose your Work Place
There’s a big difference between being self-employed vs. being an employee. When you work for yourself, not only do you get to choose the timings but you can also choose where to work. This is a big boon for moms who can’t be away from their children. You can work from home and look after them and even manage the house.
5. You Plan your Future
A salaried employee lives on the mercy of her employer. Even if you’re hardworking, you may not get a salary hike or a promotion for years especially if the company’s performance is poor or if your boss isn’t fond of you. But if you’re self-employed, you can prepare both short-term and long-term goals and plan where you want to be in the next five or 10 years.
You know the benefits of being self-employed are great! So, make a name for yourself and start doing things on your own terms. Let others reap the benefits of your product or service. Being self-employed can be liberating and empowering. Read more
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#HealthyEats Pizza
Yummy Pizza that's healthy and hygienic, I'm sure your kids will love this as much as mine do. Serve as a snack or an appetizer at parties and you'll have praises pouring in!
Serves
Preparation Time
Cooking Time
4 People
10 Minutes
10 Minutes
Ingredients
4 x 15 cm wholemeal breads
1/3 cup (95 gm) salt-reduced tomato paste
100 gm lean shaved ham or chicken breast, finely chopped
2 ripe tomatoes, finely chopped
1 red capsicum, seeded, finely chopped
8 button mushrooms, thinly sliced
1 cup (80 gm) coarsely grated light cheddar
Mixed salad leaves, to serve
Method
Step 1
Preheat oven to 180 degree celcius. Place the bread on oven trays. Spread the tomato paste evenly over each pizza base.
Step 2
Arrange the ham or chicken, tomato, capsicum and mushroom over each base and sprinkle with cheddar.
Step 3
Bake for 8-10 minutes or until crisp and the cheddar melts. Serve with salad leaves.
Read more
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First Response to Help Your Child Cope with Trauma
Life throws up many experiences. Some experiences and events are happy; others sad and then again some are shocking and traumatic. Trauma is an unexpected, sudden event that leaves one in shock. Children too are bound to experience trauma in some form or the other. A child’s age, personality, family support and prior exposure to trauma determine how a child ends up coping with trauma.
When faced with a child who has experienced trauma, remember that no two children react to a traumatic event in the same way. In this situation, it's imperative that you help your child with a suitable first response. But in order to do this, you must be able to spot the signs of trauma.
Signs of trauma
Irritation, sadness, anger, guilt or shame
A state of confusion or worry
Self blame
Clingy
Shunning other people
Disobedience
Flouting rules
Some children may also experience stomach aches or headaches. Others might be unable to do simple tasks like going to the toilet or dressing up on their own. If you see that your child has fever, is sweating profusely, has a rapid pulse, is dizzy or is unable to respond to you, then call an ambulance, or rush to the emergency room of the nearest hospital -it is imperative that you seek medical care at once.
First response
Your first response helps your child to cope after a traumatic event:
Check for signs of shock, injury or illness
Do not hesitate to seek medical attention if required.
Warmth, comforting hugs and words help. Keep saying, “It's going to be alright” or the equivalent.
Don’t be alarmed if your child refuses to eat or drink immediately after a traumatic event. A smaller appetite or lack of it in this situation is normal.
A safe and secure place for your child to read, play or draw under supervision is the next thing to look for.
If possible try to find a space that is away from reminders of the event.
Listen to your child. Do not stifle him if he wants to speak. Be a good listener.
Give your child his favorite toy or blanket. Just anything familiar and comforting to hold on to.
Encourage your child to spend time with other people like family and friends. This will help restore normalcy and help him realize others are around for support.
Spending time talking about the event in a calm manner will help your child cope better. If you can talk about a stressful event calmly some semblance of normalcy will be restored for your child.
Allow your child to care for other people such as siblings and friends. Keep him away from media as much as you can.
If required let your child talk to a counselor.
Finally, remember each child is different. Do not rush your child when he is coping with trauma. A lot of patience, warmth and understanding on your part will help your child. Your first response is critical and most likely the determining factor of how your child will cope with trauma in future. Most children are understandably very upset when faced with trauma but the good news is that most of them recover and are able to get on with their lives. Read more
Dr Vandan H Kumar has added a new answer
Trying To Conceive
1 hour ago
Q. #asktheexperts baby rashes cream
Dr Vandan H Kumar
Paediatrician
42 mins ago
A. for very mild rash you can apply coconut oil.
if the rash is increasing you can go for any rash cream available like rashfree / ezinapi / b4napi / zincal
if there is erosion of the skin and some bleeding is present then add t-bact cream to the diaper rash cream.
if it is still not improvingy then kindly meet your doctoru
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
1 hour ago
Q. toddlers has no fever for 4 months is it ok
Dr Vandan H Kumar
Paediatrician
1 hour ago
A. yes
what you have described is totally normal and there is no need to worry regarding this. but if you feel that it it seems to be somethingf different you can meet your doctor regarding this and the doctor will guide you.
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
1 hour ago
Q. my 2.6years oldgot fever in january until now no fever is there any problem if fever comes only immunity increases
Dr Vandan H Kumar
Paediatrician
1 hour ago
A. if the child is growing properly and there is proper growth and development then it is not necessary that the child should have fever for proper immunity and it is a good thing that the child is not having fever
Dr Vandan H Kumar has added a new answer
Guardian of 0 children
1 hour ago
Q. is it normal for toddlers get cold and gone in one day in these summers
Dr Vandan H Kumar
Paediatrician
52 mins ago
A. yes that's fine
you can go for home remedies like tulsi ginger honey (add honey if child is more than 1 year of age) combination which can be diluted with water and given frequently to the child.
also u can give turmeric with warm milk one or two times everyday.
give warm water to drink as well as nasal saline drops frequently. d
try to prevent temperature variations around the child that is from hot to cold and cold to hot environment.
keep the child well covered.
if the palms and soles of the child are cold then the child is feeling cold and you have to take preventive measures to make the child warm
Nikitha has added a new answer
Guardian of 0 children
49 mins ago
Q. from which month weight will gain
Nikitha
Mom of a 9 yr 5 m old boy
27 mins ago
A. hello in the first one baby weight will reduce and then it will start increasing and baby gaining a minimum of 600 g to 800 gram per month then it is a good weight gain and absolutely nothing to worry or not a problem and if the BM is S not sufficient you can give infant formula milk stage 1 using a bpa free bottle like babyhug
Dr Priyanka Kalra has added a new answer
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Q. mam i am 21 week continuing in my pregnancy but my baby not moving as much
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18 mins ago
A. pl do ultrasound. better to show to specialist always as they get the correct diagnosis. try to avoid self and extra medication that will only complicate this and create more damage to the child
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