Women must exercise diligently to maintain health and prevent disease at all stages of life, including after childbirth. Exercise after childbirth can help maintain and improve physical fitness, heart and lung function, and psychological health.
After delivery, generally the anatomy and physiology of the mother's body will return to its original shape in 6-8 weeks. Exercise after childbirth will help restore ideal body weight, to prevent the emergence of metabolic diseases, such as obesity, diabetes mellitus, and hypertension.
Sports After Normal Childbirth
The right time to get back to exercising after giving birth depends on many factors. These factors include the severity of the injury or tear in the vagina, the volume of blood lost (degree of anemia) during labor, and the presence or absence of complications in pregnancy and postpartum.
According to research, women who directly carry out normal activities after giving birth have better pelvic floor functions than women who limit activity after childbirth. However, physical activity, including exercise, should be done in stages.
One type of exercise that is recommended is Kegel exercises to train pelvic floor muscles. This exercise can be done several times a day to reduce the risk of leakage of urine and feces.
Kegel exercises can be started in the first or second week after giving birth. However, this exercise is only recommended for women who do not experience a tear wound in the perineum or do not undergo episiotomy.
Sports After Caesarean section
Doing physical activity and moderate exercise can reduce the risk of diseases associated with a less active lifestyle after surgery. Physical activity will also speed up recovery of the condition and function of the body after surgery.
However, you should consult with your doctor first if you want to exercise after a cesarean section. Sports should not be done first if you are still:
- Having medical complications, such as anemia, cardiorespiratory disorders (heart and breathing), or thromboembolism.
- Feel pain in the former operation and require treatment with pain medications.
- Experiencing surgical and postoperative complications, such as nausea and vomiting, abnormal wound healing, neuropathy, and incontinence.
Your doctor will allow you to exercise if your vital signs, such as temperature, heart rate, and breathing, are stable. In addition, you also need to be able to control muscle function and movement properly.
If the body is normal and there is no problem, you can start doing light exercise 4-6 weeks after surgery. Sports you can do are:
On foot
Walking can be started in the first and second week after a cesarean section. This mild exercise can be done several times a day for 10 minutes per session.
Lifting weights
Not doing exercise within 15-30 days can cause muscle atrophy. You are encouraged to exercise light weights and do not weigh more than your baby's weight in the first and second week.
Exercising the abdominal and pelvic muscles
You can train your abdominal and pelvic floor strength in the 3rd to 5th week after a cesarean section. Exercise can be done with Kegel exercises every day.
Work out at the gym
Work out in the gym with a fitness tool can begin to be done in the 6th week after delivery. However, make sure you do it gradually and carefully.
Sport after giving birth is important because it has many benefits. However, it is recommended that you consult with your doctor beforehand about the type of exercise and the right time to start. No less important, do it gradually starting from the mild, so that your body can adjust.
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