No two women are the same, from their bodies to their deliveries to their recovery and then the healing process. And although each person can be different, the main rules remain the same if the woman feels ready to start exercising again after birth.
The important thing is to wait for your body to heal. Your body must be able to cope with the physical demands of the training. Until you have been clarified by a doctor, which can be between six weeks and six months depending on your contractions, you have to be careful.
Even if your body is ready and you have been cleared, there are a few more things to consider because If you are physically released for training, it does not mean that you can go straight back to your old routine.
And that definitely doesn't mean that everything is perfect inside. There is still a risk of bleeding, tearing, or your body's inability to meet the requirements of the exercise. However, you will be able to do something and then gradually increase your activity as you become stronger and more comfortable.
This gradual development could consist of walking your baby in the stroller and doing a few laps every day, or using the stationary bike in the gym with a light resistance routine. Once you're cleared up, there are a few things you should do to make sure the transition back to training is as smooth as possible. Remember to prepare mentally. This may take some time.
Get the all-clear
I recently spoke to a midwife who told me that some local authorities in the UK are no longer doing the six-week follow-up. This may be the case, but it does not mean that you do not have to go to your provider, especially if it is your first baby and everything is new to you.
Once you are approved for training, you can gradually increase your activity. Please note that this does not mean that you can go straight to the spin course and give your all, but gradually move more and participate in light activities. You might be cleared up after six weeks or if you had a caesarean section or 10-12 weeks for a nonsurgical delivery, either way, It is important that your doctor approves you first.
Listen to your body
Body weight exercises are a great way to get back to things once you are physically active again. Squats, sitting on the wall, pelvic floor exercises and deep abdominal breathing are good starting points.
You may find that many of the things you could do before now go a little beyond you, and that's fine. Your nuclear power may have completely disappeared, and that's okay. It won't be like this forever because you will start to rebuild your body and become stronger.
However, if you pounce on it and try to go straight back to your previous level, there's a good chance you're doing more damage to your body and going back further – or even doing long-term damage. Listen to your body if you think you can try something more challenging, give it a try, but take it easy and stop when it doesn't feel right.
Avoid anything that is tiring
Are you thinking of going into a HIIT class or following an extreme course? Think again
Aside from the fact that your body is still recovering from an enormous amount of stress, you have probably not been physically active for some time.
Not to mention that you still have the relaxin hormone in your body that makes your joints more supple and increases the risk of joint injuries, especially if you walk back and forth or try to perform a hard movement at speed. Instead, opt for options with less impact and less risk and focus on options where you have full control.
If cardio is your thing, the stationary bike is a great way to do sports again and build your aerobic fitness. If you prefer weights, it's also great to lift a few weeks more easily than normal (and avoid building pressure in your belly) and a fantastic way to get your body used to lifting again.
Ignore the scales
This is important because it is so tempting to think about the scale, but there are other things that affect the number that stares at you.
For example, breastfeeding, how much you feed, how much sleep you get, and whether you can eat whole meals affects your overall weight. This does not apply to all other factors such as stress, hormones and energy levels.
You have enough reason to worry about your new bundle of joy without adding pressure, losing a certain amount of weight or worrying about how you look. It can be tempting to judge your progress on the scale. There are better options.
Instead, pay attention to how your body strengthens during exercise and how your energy level increases. Another measure is to determine how you feel in your clothes and how they fit you.
Take your time for Bond
Most importantly, it's time to connect with your new baby and not worry about anything else. You will not get those precious moments back. So make the most of your time with loved ones, take them one day at a time when you do sports again, and be patient with yourself.
Give yourself time to heal and time to recover.