Exercising after delivery is good for overall health and may even help reduce the risk of postpartum depression. Come on, Mother, know what sports movements are suitable for mothers who have just given birth!
Exercise can generally be done about 6 weeks after giving birth. However, there is also the possibility that you may start earlier or need to wait longer. Therefore, you should consult a doctor to find out when you can start exercising.
Simple Sports at Home
Exercise after childbirth does not take much time. You only need to spend about 10 minutes a day. If done regularly, there are many benefits that can be obtained.
Here are some types of sports that can be an option:
1. Walk
Walking is the easiest exercise to do to get back in shape after giving birth. Mothers can start with a leisurely walk while carrying the baby in a sling or with a stroller.
If this feels lacking, you can also try to walk faster and more vigorously. In addition, you can also leave your little one for a while to try other variations, such as walking in a zig-zag or backwards to practice balance.
2. Abdominal breathing exercises
This exercise is also quite easy to do, without even needing to leave the bed. You can start by sitting up straight and taking deep breaths. After that, contract your stomach as you inhale, hold it for a moment, then relax your stomach muscles as you exhale.
Once you get used to this movement, try to hold your breath longer. In addition to relaxing the muscles after giving birth, this exercise also helps tone and tone the abdominal muscles, you know, Bun.
3. Lie down with your head up
This exercise is known to strengthen the back muscles, tone the abdominal muscles, and burn calories. The way to do this is to lie down and bend your arms and knees so that the soles of your feet touch the floor.
After that, inhale and relax your stomach, then exhale while lifting your head and neck off the floor. As you exhale, focus on tightening your upper abdomen so that your head and neck are lifted together.
Next, slowly lower your head and neck back while inhaling. Repeat this movement up to 10 times, then try to raise both hands as well at a 45-degree angle forward. Repeat up to 10 times with the same breathing technique.
4. Kegel Exercises
After giving birth, you may find it harder to hold in your urine or you may inadvertently pass urine when you cough or sneeze. This can be overcome with Kegel exercises, Bun. This exercise aims to tighten the bladder muscles.
To do this, try to tighten your lower abdomen as if you were holding back a pee or a bowel movement. You can do this movement at any time, for example, while sitting watching TV or breastfeeding your little one. Try to do it 3 times a day, 10 times each.
5. Squat while holding a baby
Your little one doesn't want to be separated from Mother? Calm down, Mother can still exercise while carrying her. First, carry the little one against the mother's chest. Take care of his head, especially if he still can't lift his head.
After that, spread your legs shoulder-width apart and bend your knees until your thighs are parallel to the floor. Point your buttocks back like a sitting position and your back forms a 45-degree angle. Repeat this movement several times.
Mothers can do this exercise if your little one is at least 10-12 weeks old. In addition, make sure you are strong enough and have a pretty good balance, okay?
If you are a housewife or work at home, now there are many fitness training videos that can be accessed online on line. In addition, there are also many home exercise applications that can be accessed for free.
However, if you work in an office, maybe you can take a short walk when you go to work, when you come home, or during your lunch break. Don't forget to wear sports shoes, OK?
Even though before you got pregnant, you were active in exercising, it's a good idea to consult your doctor first before exercising again. Stop exercising immediately as soon as you experience headaches, bleeding, or other unusual pain. If necessary, immediately consult a doctor.
