Can you run for 70 days after delivery? If you insist on running during pregnancy and there is no abnormality in the examination results 42 days after delivery, you can resume the habit of running. Mothers who have a cesarean section will wait until ten weeks after delivery and have no abnormalities. However, in the process of running, try to keep steady. Because the relaxation hormone secreted during the production process will make you more prone to strain. It can be seen that the completion of monthly running needs to be decided according to your own situation.
The time and intensity of exercise recovery depends on your own feelings, the time of delivery and the way of delivery. Mothers who have given birth can resume exercise earlier, while mothers who have delivered by caesarean section are relatively late, generally 1-2 months later than mothers who have given birth naturally. Action essentials: Put your knees together, sit your hips between your legs, put your hands together on your chest, and lock your thumb. Inhale with both arms upward and exhale backward. Repeat and then relax. Sunward style. Function: it can strengthen pelvic floor muscles, repair birth canal and restore the elasticity of birth canal. Climbing stairs to lose weight: Now people's living conditions are better. They go out by car and take the elevator upstairs with limited exercise. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.
1. First of all, the doctor judges that you have no problem at the 42-day postpartum examination and can resume exercise; 2. Secondly, you can start walking slowly after the month; New mothers should be based on the examination results of 42 days after delivery. If there is a pelvic floor problem, pelvic floor rehabilitation should be carried out first. Recommend a G-app! Wait until the pelvic floor muscle strength is improved, and then carry out abdominal shaping, so that shaping will be safer and more scientific. 3. Moderate exercise can be gradually restored 2-3 months after delivery, and after 3 months, you can begin to try to restore the exercise intensity before pregnancy.
Precautions for running The body is very flexible and elastic, and you won't notice many hidden injuries. So I suggest you spend at least one week in Zhihu Running Column to learn running skills and knowledge essentials. Especially sports injury protection! Your knee is not someone else's, please take good care of it!
Warm up for 5- 10 minutes before running and stretch for 5- 10 minutes after running. Run every day, just run 10 meter every day. 5 km is enough, unless you practice half a horse or whole horse (based on running 1 km or more), first develop the correct running posture, then strengthen the strength of thighs, calves and feet, and then impact 10 km. You should do some warm-up exercises before running. Everyone should understand the warm-up exercise, which is nothing more than "head work, shoulder work, chest expansion work, body rotation work, abdominal back work, lunge leg press, footwork leg press, knee work, wrist and ankle work", so I won't go into details here.
Running can lose weight and shape, keep young, enhance cardiopulmonary function, improve sleep quality and enhance gastrointestinal peristalsis. So proper running is good for your health.