Being a mother is an act of infinite optimism. Every scar left behind from being a child reflects the mother’s status as a superhero, as children see her as some of the strongest, kindest and wisest souls around. The following marks a period of postpartum revival, and the hormonal upheaval can be exhausting for the body. In such a situation, it becomes all the more important for new moms to plan ahead to secure their health and wellness, considering the responsibilities they are facing.
Thanks to the age of information, the postpartum journey needs little revelation, and a plan with enough conviction and steadfast dedication can go a long way for new moms. The benefits of physical exercise on the mind and body are no longer a matter of speculation, as evidenced by its empirical effect on people around the world.
The task of choosing the right routine for you, one that balances convenience and efficacy, is exactly what a new mom needs. Getting back to fitness can be tough, and the type of pregnancy and delivery determines when is a good time to start, and a consultation with a doctor is imperative. Let’s take a look at two workout routines that can help new moms adapt to the increasing responsibilities of motherhood, while also ensuring they stay fit to take care of their little ones.
postpartum functional training
The postpartum period requires new moms to focus on movement and feeling good. Functional training is one of the most common exercises practiced by novices and athletes alike, and can aid in recovery from pregnancy in an extremely effective way.
combination of strength training, cardioAnd low intensity aerobic exercise Can help new moms strengthen their muscles, increase energy, promote better sleep, relieve stress, and lose excess pregnancy weight. A combination of the exercises below can make up a routine that helps moms-to-be strengthen their core, achieve a state of relaxation, and revive energy levels to take on the responsibilities of motherhood:
Pelvic Floor Exercises: Core strength can be greatly affected by pregnancy, and it becomes more important for moms-to-be to focus on building strength in order to return to pre-pregnancy levels of fitness. Pelvic floor exercises such as planks, side-plank leg-lifts, cat-cow table tops, glute bridges and other exercises are some of the options that can be easily done at home without equipment.
walk: Walking is a simple, refreshing and effective way to stay active, increase energy and improve blood-oxygen levels, and can be done anywhere, at any time. This form of low-intensity steady-state cardio can help increase stamina and make new moms active and alert, and reduce stress levels, which are affected by the topsy-turvy hormonal physiological state.
yoga postures and meditation
postpartum yogainnumerable Posture, breathing techniques, And transcendental Meditation There is another elaborate system that new moms can use to manage the postpartum recovery period. New mothers can start yoga within a few days or weeks after childbirth, depending on the nature of the delivery. Postpartum yoga is a modified, low-intensity yoga practice that has been shown to increase calmness, reduce irritability and anger, lower blood pressure, reduce muscle tension, and may also help mothers who experience depression and anxiety can bring benefits.
Pranayama: ‘Prana’ is defined as ‘life-force’ in pranayama, and breath control is one of the main ways in which the practice of yoga helps people achieve a state of awareness and peace. The postpartum period for mothers can be fraught with severe mood swings, insomnia, anxiety and other psychological problems that negatively impact the baby and the mother. It is essential to remain calm and relaxed in the company of infants, as the newborn is more prone to fear. Various breathing exercises from yoga can help mothers overcome stress, anxiety and depression and in turn provide a sense of calmness and peace to the baby.
Posture: Yoga asanas can be of great help in building back strength, staying active, and achieving rest and relaxation in the postpartum period. Some common poses from yoga include cat-cow pose, child’s pose, legs-up-the-wall, and corpse pose (sravasana).
Being mindful of the body after delivery is just as important as being mindful during pregnancy. New moms should prepare beforehand and consult a doctor to know the right time to start exercising. Exercising can be fruitful but supervision is needed at times. Trained professionals can help new mothers choose the right programs that support the mother in her postpartum journey of treatment and recovery.
(Meenakshi Mohanty is a fitness expert)