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Postpartum Exercise: Anybody Want to Go Walking?

Pregnancy and postpartum exercise go hand in hand. Your baby’s birth brings a lot of changes to your body whether, it’s stretch marks, skin loosening or additional weight. With this said, the chances are great you are eager to get back in shape.

Postpartum exercise can help you to get your pre-baby body back, yet you should do it slowly. In other words, you should NOT attempt a 10k run right after giving birth. This bold gesture can cause unnecessary injury or heavy bleeding.

In case you’re wondering:

  • How soon after giving birth can you exercise
  • Which exercises prevent postpartum
  • Is it okay to walk after having a baby
  • Ideas for postpartum exercises with baby

We will answer those questions and more. Nonetheless, we suggest you follow your doctor’s advice for postpartum exercise guidelines.

Just remember, it took several months for your body to adjust so it would accommodate carrying a child. Although you have the best postpartum workout plan, changes won’t happen overnight. Don’t be discouraged when you wake up and find things are just the way as you left them.

Most compelling evidence shows us why walking is the best postpartum exercise and how it helps you to recover after birth. Not only will it help you get back in shape and lose weight, but heal your postpartum back pain, too.

OB/GYN Kameelah Phillips says it would be to your benefit to give walking some consideration as a form of exercise after normal delivery. However, you should not try it until two weeks after delivery and after getting clearance from your physician. 

If you had a C-section, Phillips suggests you wait until much later when you get the okay from your doctor. This is especially true if you plan on weight training after pregnancy. 

Postpartum Exercise After Delivery for Flat Stomach

We know you’re in a hurry to get your body back and start a postpartum ab workout. Just know not every postpartum exercise will help you get a flat belly if you have significant Diastasis Recti. What should you do in this case? 

Walking naturally helps new moms reduce their Diastasis Recti and firm up their mid-line gap. With appropriate alignment, it helps you to get a flatter tummy.

By the way, if you’re breastfeeding, you should wait a couple of weeks to establish a good supply of milk. You’ll automatically lose a few pounds within the first week of recovery. More will come off as you are able to move about more frequently

The fact you will probably eat more while breastfeeding means you won’t lose as much weight as fast as you’d like.

Is it Possible to Heal Diastasis Recti?

Your inner core can firm up only after the reduction of abdominal pressure and walking can help you close that core gap and help correct your alignment.

Abdominal separation or Diastasis Recti is defined by a midline gap of the rectus abdominal muscle. The abdominal muscle has a stretched debilitated area of connective tissue in the middle. This causes shakiness, possible postpartum back pain, and a pooched tummy.

Walking Improves Postpartum Back Pain and Aches

Middle core instability emerges when any one part of the core is not working appropriately. So, if you have Diastasis Recti weakness in core or instability in the pelvic floor, you have an unsteady core.

The impact of the instability can ricochet all through your body, causing postpartum back pain and other muscular pain and aches. Here, walking works as a health saver. It helps you in a natural way to build a strong, well-working core, thus support you to lessen spinal pain and injury. With this in mind, you should ask your doctor before you start any kind of weight training after pregnancy. 

Will Walking Stop Pelvic Floor ‘Bounce’?

Pelvic pressure after birth and weakness in the pelvic floor is an issue for some mothers and can cause pelvic pain, incontinence, and even pelvic organ prolapse. Here, walking, kegel exercises, and natural moving decrease the pressure empowering you to recover pelvic floor strength.

Walking, swimming, bending, twisting, lunging, and squatting are additionally extremely imperative to get the pelvic floor muscle to carry out its job effectively. In addition, avoid jerky movements as exercise. Walking will help to support internal organs, prevent spillage and empower you with more sexual delight.

Include Walking in Your Postpartum Fitness Program

Include walking as a regular part of your post-pregnancy workout routine. Walking helps to recover your whole-body alignment, not just pelvic floor weakness after childbirth. 

This exercise also benefits your muscles, joints and connective tissues, enabling them to function properly: lengthening, muscles stretching and contracting like well-fueled machinery. It also helps to reduce pressure in your abdominal cavity.

Another key point Dr. Laura Riley wants you to remember about postpartum recovery is to drink plenty of water and get your rest. You’ll need it to ensure your safe “return to your pre-baby exercise habits.”

Both will have a great impact on your whole body and postpartum recovery than any other form of activity. You will benefit greatly by making walking a priority for a daily postpartum exercise plan.

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