Exercise to recover the body after the baby with your girdle
Women's bodies go through many changes as the pregnancy process develops and progresses, so that it can adapt to all the stages that come with giving life to another human being.
But that does not mean that the pregnant woman must remain completely immobile from the beginning to the end of her pregnancy, unless of course she must be at rest by medical orders.
The same applies to those who recently gave birth, they are preconceptions that must be discarded, with due caution, always with the doctor's permission and according to what the body allows it to do.
ACTIVATE
It doesn't matter if you had never exercised, if you practiced some type of sport occasionally or if you maintained an active lifestyle full of activities, when you are pregnant it is important to maintain an active and healthy lifestyle to avoid being overweight during and after having babies, since it can be much easier to carry out daily activities when you do something that fills you with energy.
In addition, you keep diseases away from you, a very important fact, since everything that happens while your baby is forming will directly affect it. That's when they are more connected than ever. You are creating a new life, so you should think of ways to stay active.
One of the diseases that can affect you and your baby is gestational diabetes, where the levels of sugar and glucose in the blood rise. Two out of every 100 women or 10 percent of the pregnant female population develop this disease. It is not good for either the baby or the mother, however in many cases it disappears after giving birth.
However, it is necessary to perform periodic medical examinations and do some type of exercise to keep blood sugar levels controlled.
After giving birth, and the doctor gives the go-ahead, then treat yourself to increasing your exercise time, types of sports you practice, and even your baby can exercise with you. But remember that your muscles may be somewhat weak and the most important thing is to listen to your body, how much you can do and to what limit.
You can do different types of exercises, but the most recommended are the following:
SWIMMING
It is an exercise that has a low impact on the joints and allows pregnant women to move more easily because the water eliminates the extra weight that the baby is carrying , helping to perform exercises such as water aerobics or just floating in the water.
Many times you practice water sports when you have the baby. It is a good way to teach him to swim without turning it into a traumatic experience. You can also join and continue exercising without major complications, since it is very common to have little strength in the arms and abdomen area. , due to muscle strain.
PRE AND POST BIRTH WALK
Walking is one of the best exercises you can do, they are relatively easy to do, free and give you the chance to see another landscape and speed up your heart rate, which will contribute to weight loss.
This type of exercise can be done during pregnancy and after it. The difference is that postpartum walks or jogs can be accompanied by girdles or bodysuits that keep your midsection compressed so that you feel the support of the garment while you exercise. Since the abdominal muscles have undergone considerable stretching for nine long months and need to return to their natural state, the postpartum girdle represents extra help for those areas that are weakened .
You can use them when you go out for a walk or jog accompanied by your baby. Currently there are many baby strollers that are specifically built to help mothers who seek to have an active lifestyle to take their children on jogging and walking trips, they are aerodynamic and safe for the little ones.
Also for housework, since its latex coverage will help generate heat in the middle area, collaborating with the production of sweat and in turn with the loss of retained liquid, which can be quite annoying.
PUSH-UPS
This is one of the most versatile exercises, because you can do it almost anywhere, while you play with your baby and it will help a lot when he gains weight and you want to keep him close to you.
There are different ways to do it, but if you are a beginner then this is the most comfortable: Place yourself on a yoga mat, a towel or rest your knees on a pillow, rest your hands at shoulder height and separate them a few centimeters to give yourself better support. , and begin with series of five with twenty seconds of rest until completing ten. This will strengthen your arms, wrists and shoulders.
If you have more endurance then sets of twenty will be enough to keep your arms in shape while you keep an eye on your little one.
You can use your shapewear while doing this exercise since it will help keep your abdomen compressed and your back straight , which you should do while doing push-ups to avoid lower back pain, in addition to contracting your glutes for greater stability.
YOGA
It is a very complete exercise that combines stretching with resistance that will make your muscles much stronger as your classes progress. It will help clear your mind of negative thoughts that can often appear, known as postpartum depression , since the body and hormones are not in total control, however yoga focuses on balancing the mind and body so It is highly recommended.
As for the physical part of the exercises, it helps to improve the breastfeeding process, strengthens the upper and lower extremities, corrects posture, abdomen and pelvic muscles.
Additionally, the baby can be included in the classes, creating an even deeper relationship between mother and child.
This type of exercise benefits babies greatly, as it helps them stretch their muscles and improve circulation throughout their body.
CONTROLLED BREATHING
It is an exercise that helps relax your mind and body at the same time, find a position that is comfortable, lying or sitting, inhale through your nose for a count of two and exhale through your mouth for a count of three, this will help you use all your capacity. your lungs and will improve the oxygenation of your blood .
WHAT EXERCISE NOT TO DO?
If you have had a cesarean section then you should keep your physical activity to a minimum for at least two months. So that your body can heal enough to support physical activity without major complications.
Avoid doing sit-ups in the first weeks after having your baby, since the muscles in your abdomen are distended and in many cases separated because they needed to make room for the little one growing inside you.
It is always good to consult with a trainer to find out what exercise is appropriate in these cases, so that you do not injure yourself doing more than your body can handle.
FEEDING
You must maintain a diet rich in nutrients and fiber during pregnancy, so that it helps with intestinal movement , accompanied by the regulatory vitamins to give the baby everything it needs during pregnancy.
When you give birth, then watch your diet, do not drink alcoholic beverages while you are breastfeeding, as traces of alcohol may appear in the milk you give to your baby, stay away from processed foods, try to make them as fresh as possible , so that the nutrients that enter your system are directly from the fruit or vegetables.
If possible, do not drink soda, it is better to drink water or natural juices, which will give the necessary amount of sugar to your body so that it works in optimal conditions and reduces the amount of salt you consume.
There are many ways to modify your diet, so that it is not a burden, but on the contrary, it is the lifestyle that you continue to have, even when your baby no longer depends on breast milk and begins his journey through the world of solid food.
CONSULT YOUR DOCTOR
If you notice too much fatigue even when your routine is light, then you should talk to your doctor to evaluate what is happening, you may be overdoing it or you need vitamins to complete your diet.
If you notice pink or darker vaginal discharge , you should also let them know so they can indicate more precisely.
CONCLUSION
Maintaining an active and healthy lifestyle is not only necessary to avoid transmitting bad habits to the new member of the family, but also prevents the formation of allergies from an early age, by keeping your body healthy, the nutrients you pass through milk maternal will be optimal to promote their development and growth.
In addition, you will be able to return to the weight and body you had before having your baby more easily. Which in many women can cause postpartum depression since they do not see themselves in the same way as before getting pregnant, but you must keep something in mind, your body is not the same at that moment, it has changed to give way to a new stage of your life, and you must accept it, having control over what you eat and how you exercise is the first step to a life full of vitality and energy to enjoy with the little one in the family.