Being a mother is an act of infinite optimism. Every scar left behind as a child reflects the mother’s status as a superhero, as the children look up to her as some of the strongest, kindest and wisest souls alive. 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 safeguard their health and wellness while keeping up with their responsibilities.
Thanks to the age of information, the postpartum journey requires 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.
ALSO READ: Over 75 per cent Indians with hypertension have uncontrolled blood pressure: Lancet study
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 difficult, 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 May 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 all the more important for future moms to focus on building strength in order to return to the level of fitness they had before becoming pregnant. 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 anytime, anywhere. 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 inversely affected by hormonal physiological states.
yoga postures and meditation
postpartum yogainnumerable Posture, breathing techniques, And transcendental Meditation There is a more detailed 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 help mothers who experience depression and anxiety. may also help.
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 filled with severe mood swings, insomnia, anxiety and many other psychological problems that negatively impact the baby and the mother. It is necessary to remain calm and relaxed in the company of infants, as the newborn is more fearful. Various breathing exercises from yoga can help mothers overcome stress, anxiety and depression and in turn provide a sense of peace and calm 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 (Shravasana).
Taking care of the body after delivery is as important as taking care during pregnancy. New mothers 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 healing and recovery.
(Meenakshi Mohanty is a fitness expert)