Aerobic exercise: Aerobic exercise is one of the effective ways to lose weight. These sports include brisk walking, jogging, swimming and cycling. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week.
2. Strength training: postpartum mothers can carry out moderate strength training to increase muscle mass and improve metabolic rate. This helps to burn more calories and lose weight. You can use dumbbells, elastic belt or do weight training.
3. Yoga and Pilates: These exercises can help postpartum mothers strengthen their core muscles and improve their posture and sense of balance. They can also relax body and mind, reduce stress and anxiety, and promote healthy sleep.
4. Walking: Walking is a simple and effective exercise method, which is suitable for postpartum mothers to recover their physical strength and lose weight. Take a walk for more than 30 minutes every day, and gradually increase the time and intensity of walking.
5. Breastfeeding: If you are breastfeeding, this is also a way to help you lose weight. Breastfeeding consumes extra calories and promotes uterine contraction.
Before starting any new exercise program, it is recommended to consult your doctor or professional postpartum therapist. They can provide you with more specific advice and guidance according to your personal situation and health status. Remember, it is important to gradually increase the intensity and duration of exercise to avoid injury and fatigue.