Tips for safe and effective postpartum exercise

New mothers who want to do sports after giving birth, may often be haunted by many dilemmas. The dilemma includes not having time to exercise, or hormonal changes that make the body tired quickly. But, don't give up. You can still find and outsmart this to keep exercising. What are some sports tips that you can do? Check out some tips and things that must be considered as below.

Tips for exercising after giving birth

1. Try stealing time

Start exercising by setting a free time, for example during the hours when your baby is sleeping, or when someone is looking after your child. With the start of this exercise routine, you will slowly try to get back to something routine, namely exercising.

2. Find sports activities with children

You can still outsmart many ways to take the time to exercise, for example by exercising with children. Buy and play zumba or aerobics videotapes, have your kids play together while you follow the exercise movements on the video.

In addition, for those of you who like to practice yoga or swim, try taking yoga classes with the available babies or toddlers. Besides being able to exercise, you can also make yoga and swimming a special time with your child.

3. Make a walk in the mall as a sport

Do not hold your shopping and exercise desires to be pent up. There is much that can be obtained from walking in the mall, in addition to fulfilling your shopping wishes, you can also burn calories from walking with your baby.

However, there are a number of things that need to be considered when you want to start exercising again

If you had a caesarean section, it may take you a while to completely recover. Try to wait until approximately 7-8 weeks after examining the postpartum condition.
For those of you who want to do sports right after giving birth, maybe swimming is not the best choice. Why? This prohibition aims to avoid postpartum bleeding or stitching (lochia). Moreover, if the birth process is passed by caesarean section, it is feared that it could cause wet infection in the surgical sutures.
After giving birth, many mothers cannot hold their urine, especially when they laugh, sneeze and cough. As a result, this easy bed-wetting condition can cause discomfort while exercising. It's good, before actually returning to exercise, you can train and tone your pelvic muscles with Kegel exercises and pelvic exercises.

Safe exercise during breastfeeding

In fact, exercise while breastfeeding is not considered to have an adverse effect on the amount and effect of the nutritional content of the milk. But unfortunately, several studies have shown that high-intensity exercise during breastfeeding can cause the body's lactic acid to combine with breast milk. This is quite rare actually, but also means that the taste of the mother's milk produces a sour taste that the baby may not like.

If you want to exercise as hard as you used to before becoming pregnant, you can try starting in the first year after giving birth. After that, also consider giving children food intake before you exercise.

Alternatively, you can pump breast milk and give it in a bottle to the child. Try not to breastfeed 1-2 hours after exercising, it is feared that the lactic acid that comes out after exercise can mix with breast milk when breastfeeding.