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Staying fit post partum

Staying fit post partum

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A postnatal fitness programme can help you regain fitness and speed up weight loss. The key, however, is to exercise moderately and progress slowly. It’s just a matter of time before you regain your fitness.

Monday, March 27th, 2017

Guidelines to include exercise postpartum:

Let your doctor know: Consult your doctor before beginning any exercise programme. In general, most mothers should give themselves up to six weeks following delivery to recover. Those who have a Caesarean section or medical complications may need additional time to heal.

Be gradual: Doctors remind new mothers that many of the changes that took place during pregnancy will persist for 4 to 6 weeks following birth, so you should resume exercise gradually.

Know when to stop: If you develop severe or chronic pain, increased vaginal bleeding or discharge, faintness, nausea, shortness of breath, extreme fatigue, or muscle weakness; stop exercising and consult your doctor immediately.

Wear right shoes: Make sure your exercise shoes fit properly. Your feet may have increased up to a full size following pregnancy. Don’t squeeze your feet into too-small shoes—that can cause chronic foot problems.

Right clothing: Find a bra that provides support without chaffing or discomfort. Some nursing mothers find that wearing two exercise bras provides comfortable support.

Be hydrated: Keep a water bottle handy and drink water frequently. You need additional fluids when breastfeeding and exercising. It’s also a good idea to have a light carbohydrate snack, like a few whole-grain crackers or a piece of fruit, an hour or so before exercise.

Follow right schedule: Make sure your fitness programme includes aerobic, strength and flexibility components as well as a warm-up and cool-down.

Enjoy your regime: Try to spend 20 to 60 minutes 3 to 5 days a week doing some form of aerobic exercise. Walking, biking, jogging, and swimming are great ways to get in shape. Choose an exercise that you enjoy and can easily include in your schedule.

Pay heed to your body: Listen to your body and slow down or rest when you feel out of breath or uncomfortable. Increasing your exercise time and intensity too quickly may set you up for injury.

Give yourself Time!

It’s a common concern for mothers to come back to shape and fitness, post partum. It is easy if you follow the right steps. Above all, enjoy your motherhood.

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