How to exercise after childbirth?
After the hard work of pregnancy and the high tension of delivery, the parturient should get adequate rest and rich nutrition to ensure the recovery of the body. Many women often stay in bed after delivery, which is not a comprehensive and effective method. Some women, due to the lack of necessary activities after delivery, have extended the time for physical recovery. Proper exercise is very necessary.
After delivery, the parturient needs to increase nutrition. In order to improve appetite, we should exercise properly and do some unarmed exercises to make the urine and urine unobstructed. Pregnancy and childbirth relax the muscles of abdominal wall and pelvic floor, and purposeful exercise can promote the recovery of muscle elasticity, increase the muscle tension of pelvic floor and perineum, and prevent genital prolapse and other diseases.
During pregnancy and postpartum, women's newly supplemented nutrition, in addition to maintaining normal consumption and feeding babies, will also be converted into fat, which will be stored around the skin and omentum, mesentery and internal organs under the abdominal cavity, causing obesity and affecting physical fitness. Proper postpartum exercise can prevent the body from getting fat and help to keep fit.
Healthy women can start their head movements in the lying position the next day after delivery and take a deep breath. On the second or third day, you can increase upper limb movements, such as adduction and abduction of your arms in supine position, inhalation in abduction and exhalation in adduction. On the fourth or fifth day, the activity of lower limbs will increase. The knees can be flexed and stretched alternately, and the thighs can also be flexed and stretched at the knee joint. At the same time, you can add some sitting exercises and anal exercises.
How long is postpartum suitable for exercise?
The parturient should wait until ten weeks after delivery and the examination results are normal. One to three months after delivery, light exercise, such as postpartum yoga and pilates, should be given priority, and strenuous exercise is not appropriate. Moderate intensity exercise can be used four to six months after delivery, and aerobic exercise such as jogging, brisk walking and swimming can be selected. However, the parturient with caesarean section should wait until the wound is completely healed three months after delivery and the uterus has almost recovered before swimming. Swimming time should not be too long, speed should not be too fast, and it is easy to cramp before entering the water.
Usually eat more nutritious and digestible food, eat more fresh fruits and vegetables, strengthen your physique and improve your immunity. It is suggested that postpartum women should pay attention to good hygiene habits, wash vulva with warm water, keep local clean and dry, change underwear frequently and wear cotton underwear to reduce all stimulating factors.
Postpartum weakness, easy to sweat. It is suggested that the indoor temperature should be appropriate and do not sweat excessively, so as not to make the body weaker. There is no need for absolute bed rest after delivery. Get out of bed more, do more abdomen and hip exercises, which is beneficial to the rehabilitation of pelvic floor muscles. Usually you can do sit-ups, diversify your diet, mix meat and vegetables, and don't eat too greasy food and sweets to avoid making your body more obese.