Exercise After Childbirth, When Can It Be Done?

Women must be diligent in exercisingforlook after health and prevent disease at all stages of life, including after delivery. Sport after giving birth help maintain and improve physical fitness,fcardiac function and lungs, as well as sorryhatan psychological.

After giving birth, generally the anatomy and physiology of the mother's body will return to its original shape in 6-8 weeks. Exercise after giving birth will help restore the ideal body weight, to prevent the emergence of metabolic diseases, such as obesity, diabetes mellitus, and hypertension. Some types of exercise can also be done with the baby.

Exercise After Normal Delivery

The right time to return to exercise after giving birth depends on many factors. These factors include the severity of the injury or tear in the vagina, the volume of blood lost (degree of anemia) during delivery, and the presence or absence of complications during pregnancy and postpartum.

According to research, women who resume normal activities immediately after giving birth have better pelvic floor function than women who limit their activities after delivery. However, physical activity, including exercise, should be done gradually.

One type of exercise that is recommended is Kegel exercises to train the pelvic floor muscles. This exercise can be done several times a day to reduce the risk of leakage of urine and feces.

Kegel exercises can be started in the first week or two after giving birth. However, this exercise is only recommended for women who have not suffered a tear in the perineum or have not undergone an episiotomy.

Sport Safter Caesarean section

Doing physical activity and light exercise can reduce the risk of diseases associated with a sedentary lifestyle after surgery. Physical activity will also speed up recovery of body condition and function after surgery.

However, it's a good idea to talk to your doctor first if you want to exercise after a C-section. Exercise should not be done just yet if you are still:

  • Have medical complications, such as anemia, cardiorespiratory (heart and breathing) disorders, or thromboembolism.
  • Feeling pain after surgery and needing treatment with pain relievers.
  • Experiencing surgical and postoperative complications, such as nausea and vomiting, abnormal wound healing, neuropathy, and incontinence.

Your doctor will allow you to exercise if your vital signs, such as temperature, heart rate, and breathing, are stable. In addition, you must also be able to control muscle function and movement well.

If your body condition is normal and there are no problems, you can start doing light exercise 4-6 weeks after surgery. Exercises that you can do are:

Walk foot

Walking can be started in the first and second weeks after cesarean section. This light exercise can be done several times a day for 10 minutes per session.

Lifting weights

Not doing exercise within 15-30 days can cause muscle atrophy. You are recommended to practice lifting light weights and not heavier than your baby's body weight in the first and second weeks.

Train your abdominal and pelvic muscles

You can strengthen your abdominal and pelvic muscles in the 3rd to 5th week after the cesarean section. Exercises can be done with Kegel exercises every day.

Practice at gym

Practice at gym with fitness equipment can be started at the 6th week after delivery. However, make sure you do it gradually and carefully.

Exercise after childbirth is important because it has many benefits. However, it is recommended that you consult with your doctor first about the type of exercise and the right time to start it. No less important, do it gradually starting from light, so that your body can adjust.

written oleh:

dr. Akbar Novan Dwi Saputra, SpOG