Mistake to avoid during postpartum

[Emilykh]

Hoping to share this with new mothers out there. Hope it helps: https://www.popsugar.com.au/fitness/Tip ... h-44265384

Jumping back into intense exercise too quickly.
Many mums return to high-impact cardio and heavy lifting without thinking about what their new bodies can handle. New mothers who were avid runners or even CrossFit enthusiasts pre-pregnancy are more susceptible to joint injury during these exercises due to elevated levels of relaxin.

Building abdominal pressure.
Traditional crunches, planks, and intense core exercises can worsen diastasis recti, increasing the likelihood of lower-back and bladder issues postpartum.

Poor diet.
Nutrition plays a role not only in weight gain or loss, but also in energy, mood, sleep, and muscle recovery. Too often, busy new moms go for the fast and easy food choice, without thinking about the nutritional content and consequences.

Doing nothing.
Immediately after birth, your body will need time to rest and recharge before you can start an exercise regime. However, once your medical professional has given you the go-ahead to start moving, the right exercises and stretches will help aid in your recovery efforts and provide clear benefits over a sedentary lifestyle.

Tips For Safely and Slowly Recovering From Birth
Try low-impact cardio for heart health. When adjusting back into a heart-healthy routine, mums should stick to low-impact cardiovascular exercise during the first few months postpartum. Walking, swimming, cycling, and elliptical trainers are generally preferred to exercises involving jumping and pounding that can lead to joint damage. Start out with five to 10 minutes a day, and build up to 30 minutes of cardiovascular exercise, five times a week, to keep your heart and lungs healthy.

Be careful about your core exercise. Focus on simple abdominal exercises targeting your obliques, lower back, transverse abdominals, pelvic floor, and hips without increasing abdominal pressure. Pilates and yoga-based poses will improve overall core strength and balance postpartum.

Load up on nutrient-dense foods. Continue a healthy diet with energy-rich foods, accompanied by plenty of fluids. According to nutritionist and registered dietitian Hawley Poinsett, MS, LD, the main nutrients that are of concern in the first year after childbirth are calcium, iron, fibre, and fluids.

Prioritise your health. It's important for mums to practice self-care and secure "me time" whenever possible during the postpartum period. Don't be afraid to ask for help from family, neighbours, and friends when it comes to a support system and securing child care. With help, a couple of minutes a day for exercise can go a long way for a new mum in jump-starting the healing process. Recent studies even show that exercise and meditation may reduce the risk of postpartum depression.