What should you pay attention to during postpartum exercise and how long should you exercise after childbirth?

Postpartum mothers are still in a recovery period and should not exercise a lot. So how much exercise is appropriate for postpartum mothers to lose weight? How long is the best exercise every day? What are the precautions for postpartum exercise?

How long is the appropriate amount of exercise?

There is no absolute formula for exercise time. Generally speaking, it is appropriate to exercise within half an hour a day. As your body recovers, you can increase the amount according to your own situation and habits. Increase the amount gradually, and the key is to persist.

1. Take a walk

For mothers who are weak after childbirth, walking is the simplest and most effective way of exercise because it is low-intensity and easy to do.

When you first start walking, it is best to walk for 5 to 10 minutes at a time, and then slowly increase it to about 30 minutes each time. It is best not to increase the time by more than 5 minutes each time, and increase it one time at a time. It is best to continue to increase the length of your walks at the frequency you are used to.

2. Postpartum Yoga

Postpartum mothers can learn postpartum yoga exercises, which not only helps the body recover, but also makes the body slim and beautiful. Postpartum yoga has exercises specifically for different parts of the body, which is really a great blessing for postpartum mothers. However, mothers who have never practiced yoga before should be cautious and it is best to consult a yoga teacher.

Another great way to stay active is to join a training class. Working out with a group and socializing with your teammates can help you stay active.

What should you pay attention to when eating after childbirth?

Drink more warm water. Because drinking warm water can increase the body's basal metabolic rate, consume fat, improve physical fitness and skin, and enhance immunity.

Eat a light diet. Eat less salt and avoid greasy food. Eat green products before meals to break down fat. This combination is the best for weight loss. Do not eat midnight snacks or stay up late. Eat a balanced diet with vitamins, proteins, etc., and less fat and calories. Try to eat low-fat milk, yogurt, cheese and other dairy products, vegetables and fruits; eat less meat, fish, butter and other oily foods and animal protein.

Eat small meals frequently. It should be noted that eating small meals frequently does not mean eating frequently. Constant food stimulation will disrupt the normal secretion of digestive juices in the human body and affect the digestion and absorption of food. Generally speaking, according to your specific situation, balanced nutrition, regular meals, ensuring that each meal is not excessive, and adding snacks when hungry, this "small meals frequently" is still very beneficial.

What else should you pay attention to when exercising after childbirth?

You must go slow, start with gentle aerobic exercise, gradually increase the amount, and don't be in a hurry; if you want to lose weight, losing about 3 pounds per month is relatively safe.

But people have different physiques. Those who have always had the habit of fitness will recover faster. Some mothers who have always had poor physical fitness should pay special attention, follow the doctor's advice, and pay attention to changes in their bodies.

It is true that some people can regain their previous figure in a month or two, or even get better. But you can be motivated but not imitated because individual differences are too great.

All things are difficult at the beginning. Whether you like sports or want to lose weight, as long as you start and stick to it, your weight will gradually decrease and your body shape will slowly return.

The editor of No. 5 website reminds you: Losing weight is a long-term battle. Moms should be mentally prepared and not be too eager for success. If you stick to correct eating habits and scientific and reasonable exercise, you will lose weight in the end!