When is the best time to start postpartum exercise? What should I pay attention to when doing postpartum exercise?

Postpartum body recovery is a long and arduous task, so mothers should not rush into it. So when is the best time to start postpartum exercise? What should you pay attention to when doing postpartum exercise? Let's take a look~

When is the best time to start postpartum exercise?

Generally speaking, mothers can go out for a walk during the confinement period, but they must not go outdoors for outdoor activities. Usually, mothers who give birth naturally can recover within one month after giving birth, and those who give birth by caesarean section need to extend the time by half a month to one month. New mothers' obesity is partly caused by the change in lumbar curvature and the stretching of abdominal muscles after giving birth. The body is relatively weak after giving birth, so mothers must not be anxious during this time and cannot do large-scale activities or strenuous exercise.

For mothers who have given birth naturally, they can take some fitness exercises after one month, such as spinal stability training. Spinal training can protect the weak waist and abdomen after childbirth and restore strength, and aerobic exercise can improve cardiopulmonary function. In addition, mothers can also do some back strength training to help the body recover. You can use forward leaning training, lunge squats, keep your back straight, bend your knees to effectively improve back strength, and leg muscle training to improve the body's metabolism and effectively reduce fat.

Another important exercise for new mothers is aerobic training. This is a non-enhanced exercise that is mainly restorative. New mothers can use methods such as brisk walking and recumbent cycling to maintain even breathing during exercise, increase metabolic rate, reduce fat, and play a good role in restoring prenatal physique and body shape. New mothers should not use high-intensity aerobic training, as such training is large and can easily cause certain effects on the body.

Finally, it should be noted that new mothers must do appropriate physical exercise according to their physical recovery, and pay attention to the intensity and time of exercise. Proper control of the amount and time may effectively help postpartum mothers regain a good figure.

How long after giving birth can I do yoga?

How long after giving birth can you practice yoga? This depends on your actual recovery. Doctors recommend that you wait until you have a physical examination 6 weeks after giving birth (10 weeks after cesarean section) before starting to practice yoga from the beginner level. Even if you have practiced yoga before, you should not go directly to the intermediate or advanced level.

Secondly, it is appropriate to adopt a "step-by-step" weight loss plan after childbirth, and gradually increase the pace of weight loss. When mothers can practice yoga depends on their physical recovery. Generally speaking, new mothers who give birth naturally can start doing yoga after giving birth, while mothers who give birth by caesarean section can only practice yoga movements after about 40 days, when the wound has healed. Before that, they can choose yoga methods such as sitting still, meditation, and breathing adjustment.

What are the precautions for postpartum slimming yoga

Doing yoga can make the whole body and mind in a state of pleasure and relaxation, and it also helps to restore the body after childbirth. It is a relatively comfortable weight loss exercise. So what are the precautions for doing postpartum slimming yoga? Let's find out below!

1. Do not exceed your physical limits when doing yoga. After a yoga class, you should have a good feeling of unity of body and mind. If only one part of your body feels good, you sweat profusely, or feel headache, soreness, or over-excitement, these are all signs of physical injury.

2. Many yoga enthusiasts like to practice at home according to CDs or books because they don't have time to go to the training ground or for other reasons. Experts point out that this method is not advisable, especially for beginners. If yoga learners do not understand their own bodies and their own limits, they may fall into blind practice and increase the chance of injury.

3. If the body is in an excited state, it is impossible to enter the meditative state required by yoga. In addition, the excitement of the body can easily lead to too rapid yoga movements, resulting in various strains.

Dietary coordination for postpartum yoga practice

Proper diet and exercise can help new mothers regain their health and maintain a perfect figure. In conjunction with yoga diet, you should give priority to choosing pleasing foods and ensure that the food is fresh and nutritious. Here are some suggestions for choosing food for your reference:

1. It is necessary to match meat and vegetables, and mix fine grains and coarse grains in the diet to ensure balanced nutrition.

2. Eat more fresh vegetables and fruits appropriately.

3. Eat less high-fat and high-sugar foods.

4. Choose foods that are high in protein, high in vitamins, low in sugar and low in fat.

Note: Take supplements gradually, eat small meals frequently every day, and do not take in large amounts of nutrition in a short period of time. It is also not advisable to eat too much meat and fish at once.