Postnatal Exercise: Things to Know Before Starting

Introduction:

Motherhood and its journey are one of the most important phases of every woman's life. However, from the beginning of the pregnancy to the end of the pregnancy, several changes in the woman’s body are observed. Physical and mental fitness are essential to countering these changes. Regular exercise, even after pregnancy, is important for mothers. That is why knowledge about postnatal exercise regimes is important.

What Are the Impact of Pregnancy On the Body?

Pregnancy is attributed to several changes in the body. These changes are caused not only by metabolic changes but also by hormonal influences. In many cases, such changes also persist after pregnancy. These changes are:

1. Weight gain during pregnancy is the most common complication. A normal weight gain of 22 to 28 pounds (10 to 12.5 kilograms) is very common. However, in some cases, excessive weight gain is observed. Also, 50 percent of women often show persisting overweight six months postpartum.

2. In some cases, a sudden rise in blood sugar is observed among women. This condition is known as gestational diabetes or adult-onset diabetes. Hormonal imbalance during pregnancy that causes insulin resistance is the primary cause of gestational diabetes. Also, factors like obesity, low-grade systemic inflammation, and metabolic disorders may be related to this. However, such conditions go away within six to 12 weeks after delivery. According to current research, gestational diabetes increases the risk of future onset of disorders like type-2 diabetes and cardiovascular diseases.

3. A sudden rise in blood pressure during pregnancy is observed in some cases. This is known as preeclampsia. However, in some rare cases, a rise in blood pressure is observed after delivery. It is mostly seen 48 hours after delivery and may persist six weeks after delivery. The risk factors associated with such conditions are obesity, cardiovascular disorders, and diabetes.

4. After delivery mothers often face complications like constipation and flatulence (the formation of gas in the gastrointestinal tract). These changes are caused by an abnormal motion of the intestine (intestinal ileus), hormonal imbalance, and loosening of the abdominal muscles.

5. Diastasis recti or separation of the abdominal muscles during pregnancy is common. It is caused by the growing uterus during pregnancy. However, due to loss of elasticity and over-stretching, separation of the abdominal muscles from the abdominal wall is seen. This causes the loosening of the abdominal skin.

6. A change in calcium metabolism is related to the increased excretion of calcium through urine and a decrease in the serum calcium level. Such changes are also seen after pregnancy due to metabolic changes and changes in the parathyroid hormone level. This causes complications like muscle weakness, muscle pain, and pain in the joint.

7. Psychological changes after pregnancy are very common. Hormonal changes and social changes are often related to such conditions. Symptoms like anxiety, depression, and irritability are often observed. Postpartum psychological complications can be classified as baby blues (psychological changes after childbirth), postpartum depression (PPD), and postpartum psychosis (a serious type of psychological disorder after delivery).

What Are the Different Postnatal Exercises?

Different types of postnatal exercises or postpartum exercises are advisable for women. These postnatal exercises have different benefits and help improve systemic health. These exercises are:

1. Aerobic Exercises: Aerobic exercises involve the rhythmic involvement of several groups of muscles. These types of exercises increase the heartbeat, lung functioning, blood flow rate, and oxygen demand in the body. All these factors lead to increased muscular functionality and metabolic activity. After pregnancy, mild to moderate-intensity aerobic exercises are advisable. This includes a total of 150 minutes of aerobic exercises per week. Aerobic exercise includes brisk walking, swimming, stationary biking, and jogging. These exercises can be performed on machines like treadmills and stationary bikes.

2. Strength and Resistance Training: The main goal of strength and resistance training is to increase muscle endurance, muscle mass, and muscle functioning. These exercises are performed by using free weights, resistance bands, or machines. These exercises also increase metabolic rate and help to control blood sugar levels, blood pressure, and hormonal levels. Also, exercises like sit-ups and push-ups can be useful in increasing muscle strength.

3. Pelvic Floor Exercise: Pelvic floor exercise or kegel exercise tightens the pelvic floor muscles. The kegel exercise should be done on an empty stomach. The individual should lie on the floor with their back resting on the ground, legs bent, and hands spread out on either side. Next, they should attempt to lift their abdomen off the ground as much as possible. Ideally, the back of the neck and chest should touch the floor, creating an arch with the rest of the body. Hold this position for five to ten seconds, taking slow, deep breaths. The contraction of the muscles around the anus will be noticeable. Repeat this process 10 to 15 times in sets of two to three. Other exercises also focus on the strengthening of a small group of muscles. These exercises are known as muscle-strengthening workouts. Examples of other muscle-strengthening workouts include pelvic tilt, planks, and abdominal breathing.

4. Yoga and Pranayayamas: The function of yoga and pranayama is to improve the overall muscle tone of the body and to improve breathing. These exercises can also help to reduce anxiety and stress. According to research, yoga is effective in battling postpartum depression. Different yoga positions that are useful for post-pregnancy periods are bridge pose, camel pose, garland pose, and mountain pose.

What Are the Routines for Postnatal Exercise?

There are no strict guidelines or rules for postnatal exercise. However, different government agencies have put forward different routines for postnatal exercises. These are;

1. According to researchers worldwide, if the delivery is uncomplicated or vaginal, exercises can be started as soon as possible. However, after delivery, they should start with mild exercise.

2. According to some researchers, at least six weeks of rest are required after delivery. During the first six weeks only walking can be done in the form of physical activity.

3. In cases of cesarian section, consultation with the doctor before beginning postnatal exercise is required. Some researchers believe at least eight to twelve weeks of rest are required before starting postpartum exercise.

4. Initially, women should start with mild exercises with 15 to 20 minutes of workouts three to five times a week. Gradually, they should shift from gentle postnatal exercises to mild to moderate postpartum exercises.

5. Gradually, the intensity and duration of exercise should be increased. A combination of different exercises like aerobics, resistance training, and pelvic floor exercises are required. 150 minutes of aerobic exercise per week is beneficial for health.

What Are the Benefits of Postnatal Exercises?

The benefits of postnatal exercises are:

1. These exercises improve cardiovascular functionality. As a result, complications like postpartum eclampsia and heart disorders can be avoided.

2. Regular exercise helps to strengthen the abdominal muscles. Postnatal exercises like pelvic floor exercises can eliminate the loosening of the abdominal skin.

3. Regular exercise improves the psychological condition of the women. It can reduce complications like anxiety, depression, and stress.

4. Postnatal exercise improves metabolism. As a result, hormonal and mineral balance in the body is restored.

5. Regular exercise after delivery helps normalize the menstrual cycle.

Conclusion:

After delivery, a lot of physical changes are seen. Postnatal exercises are beneficial for normalizing the physical activity of the body. Ideally, exercises should be started six weeks after delivery. However, mothers should consult doctors before starting any form of postnatal exercise. Exercises such as aerobics, stretching, and pelvic floor exercises are beneficial in regaining fitness.