Becoming a mother is the beginning of a beautiful yet challenging journey of change and adjustment. While the focus often shifts to the new baby, the postpartum period is just as important for a mother’s recovery and overall well-being. Pregnancy and childbirth bring significant physical, hormonal, and emotional changes, and it’s essential that you approach postpartum fitness with care and guidance.
To understand this, the OnlyMyHealth team collaborated with Dr. Priya Singh, Women’s Health Physiotherapist and Lactation Consultant, Klodneen Group of Hospitals, Vashi, Navi Mumbai.
Singh explains, “The birth of a new life is considered one of the most precious events for a woman, but how can we forget that pregnancy and childbirth bring many changes to the female body in three aspects: anatomical, physiological and emotional? “These three parameters are the pillars of the well-being of every individual.”
Understanding postpartum changes
Pregnancy leads to profound changes in a woman’s body. Priya Singh highlights some key events:
- Hormonal fluctuations
- Increased total body fluids
- Loose joints and ligaments due to the hormone relaxin
- Changes in the curvature of the lumbar spine
- Stretching the abdominal muscles to accommodate the growing fetus
- Skin changes
- Weight gain
Each of these changes requires careful consideration before resuming physical activity. Postpartum recovery varies from woman to woman, and returning to exercise should be gradual and individualized.
Read also: Postpartum health: Expert explains when to focus on weight and health after giving birth
When to start exercising after giving birth?
Experts recommend waiting until six weeks postpartum for a vaginal birth and eight weeks for a cesarean section before resuming structured exercise. However, gentle movements like walking and pelvic floor exercises can often be started earlier with your doctor’s permission.
“Listening to your body is key. Every woman’s recovery timeline is different, so it’s important not to rush it. Start small and gradually build your strength and endurance,” advises Priya Singh.
It is essential that you consult with a healthcare professional, such as a physical therapist or obstetrician, to determine when and how to begin exercising based on your individual circumstances.
How to start exercising safely
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Focus on brain and pelvic health : Studies show that pregnancy can weaken your core muscles and put pressure on your pelvic floor. Start with gentle pelvic floor exercises like Kegels to help restore strength.
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Choose low-impact activities : Low-impact exercises like walking, swimming, or postpartum yoga are great options for new mothers. These activities help improve cardiovascular fitness without putting too much strain on your body.
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Prioritize proper form : To avoid injury, ensure proper posture and alignment during exercise. Core stability exercises, such as bridges or modified planks, can help restore muscle strength.
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Hydration and Nutrition : Staying hydrated and consuming a balanced diet is vital to supporting recovery and maintaining energy levels during training.
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Avoid high-intensity training first : You should avoid high-intensity training until your body has fully recovered and regained its strength. Focus on endurance and flexibility first.
Red flags to watch for
When resuming exercise, watch your body for warning signs, such as:
- Increased vaginal bleeding
- Pain or discomfort in the abdomen, pelvis, or joints
- Difficulty breathing or chest pain
- Prolonged fatigue
If any of these symptoms occur, stop your activity and seek medical attention.
Mental and emotional benefits
Postpartum exercise isn’t just about physical recovery. It also plays a significant role in mental and emotional well-being. Gentle movements can reduce postpartum cramps, boost mood by releasing endorphins, and create a sense of normalcy.
Priya Singh adds, “Exercise can be a moment of self-care for new moms and a chance to reconnect with their body and mind. “The important thing is not to throw away limitations, but to find balance and strength in a way that works for everyone.”
Conclusion
The postpartum period is a sensitive time for mothers, going through physical, emotional and lifestyle changes. Safely resuming exercise can help them regain strength, improve well-being and embrace the journey of motherhood with joy. However, patience, personal guidance and self-compassion are essential to ensuring a positive and safe recovery. As Priya Singh aptly sums it up: “Start slowly, listen to your body and celebrate every small milestone on your fitness journey.”
