Ans) The benefits of postnatal exercise:
Exercising after you have your baby can improve your physical
and mental wellbeing. It can:
- Help restore muscle strength and firm up your body
- Make you less tired because it raises your energy level and
improves your sense of wellbeing
- Promote weight loss
- Improve your cardiovascular fitness and restore muscle
strength
- Condition your abdominal muscles
- Improve your mood, relieve stress and help prevent postpartum
depression.
When to start postnatal exercises:
- Gentle exercise (such as walking) can generally be started as
soon as comfortable after giving birth. Start when you feel up to
it. Some women will feel able to start exercising early. Talk with
your doctor about when is a good time for you to restart an
exercise program.
Six weeks after giving birth, most of the changes that occur during pregnancy will have returned to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises and slowly build up to harder ones.
Keep in mind your lower back and core abdominal muscles are
weaker than they used to be. Your ligaments and joints are also
more supple and pliable, so it is easier to injure yourself by
stretching or twisting too much. Avoid any high-impact exercises or
sports that require rapid direction changes.
Breastfeeding and exercise:
- Studies have shown that vigorous or regular exercise does not
have adverse effects on a mother’s ability to successfully
breastfeed as long as fluid and caloric intake are maintained. Some
research, however, suggests that high-intensity physical activity
can cause lactic acid to accumulate in breast milk and produce a
sour taste a baby might not like. If you're breastfeeding, you can
prevent this potential problem by sticking to low- to
moderate-intensity physical activity and drinking plenty of fluids
during and after your workout.
Pelvic floor:
- The pelvic floor may be adversely affected by pregnancy and
childbirth. Most women are taught pelvic floor exercises during
pregnancy and these are important to learn correctly and
can be resumed immediately after giving birth.
Creating time for postnatal exercise:
- When you're caring for a newborn, finding time for physical
activity can be challenging. Some days you may simply feel too
tired for a full workout. But that doesn't mean that you should put
physical activity on the back burner. Do the best you can.
Suggestions include:
Seek the support of your partner, family and friends. Exercise with
a friend to stay motivated.
Walking is a good way to get back in shape – all you need is a pair
of comfortable shoes. It is free, and you can do it almost any
place or time. You can also take your baby along.
Include your baby, lying next to you on the floor, while you do
abdominal exercises.
Exercising 10 minutes at a time is fine. We know 150 minutes each
week (as per National Physical Activity Guidelines) sounds like a
lot of time, but you don't have to do it all at once. Not only is
it best to spread your activity out during the week, but you can
break it up into smaller chunks of time during the day.
Don’t be too hard on yourself if your exercise plans go awry. Just
do the best you can, and remember – you will get more time to
yourself as your baby settles into a predictable routine.
Tummy and pelvic floor exercises can be done while you’re doing
other tasks, either sitting or standing. To help you remember, try
performing the exercises whenever you do certain things, such as
breastfeeding or driving the car. (For details on tummy and pelvic
floor exercises, refer to the Better Health Channel article
‘Postnatal exercise – sample workout’).
Walk your baby in the pram rather than use the car for short
trips.
Consider building up a home library of exercise dvds. It might be a
good idea to include a few tapes that offer shorter workouts too
(such as 15 or 30 minutes), just so you don’t have to always find a
full hour or more to exercise.
General exercise safety suggestions:
Be guided by your doctor or midwife, but general suggestions
include:
- Wear an appropriate bra that offers good support. Don’t rely on
your pre-pregnancy sports bra because your back and cup size are
likely to have changed. Get measured for a new one.
Your exercises should not hurt. If you experience pain or any other
unexplained symptoms stop the exercise and consult your doctor if
necessary.
Types of postnatal exercises:
- Recommended postnatal exercise includes:
- Brisk walking
- Swimming
- Aqua aerobics
- Yoga
- Pilates
- Low impact aerobic workouts
- Light weight training
- Cycling.
- See your doctor or midwife for further recommendations and
cautions.
Where to get help:
- Your doctor
- Your midwife
- Physiotherapist
Things to remember
Always consult with your doctor or midwife before starting any
postnatal exercise program.
Don’t be too hard on yourself if your exercise plans go awry –
you’ll get more time to yourself as your baby settles into a
predictable routine.
2 pages paper Exercise for the postpartum woman W Leadership journal 2. 5Documents W Leadership Journal R...
postpartum hemmoraging
Post Partum Hemmorrhage Explain the three main reasons for post partum Hemorrhage and what signs/symptoms of each reasons are. Explain nursing care for a patient during a postpartum hemorrhage. Include possible medications and medical interventions.
effects anxiety and depression have on pregnancy and post partum period
Health promotion recommendations for post partum depression. pls include references used
2 pages paper about AA meeting for a student nurse participation
I need 2 pages of research paper about business management
why should abortion be legal? argument paper of 2 pages needed
1. How to investigate a disease outbreak? paper should be 2-3 pages
(Marketing) Marketing class course reflection paper 2 pages essay style
International Air Transportation Write a 1 to 2 pages paper on " How Airline Terrorism effect World Economy" . with reference