Motherhood is a remarkable experience, marked by profound changes both physically and emotionally. As new mothers navigate caring for their newborn, their own well-being can often take a back seat, particularly the return to exercise postpartum.
The benefits of exercise postpartum
The postpartum period is a phase of immense adjustment for the body and the mind. During this phase, the importance of exercise cannot be overstated.
Postpartum exercise facilitates the restoration of core strength and muscle tone, which are often compromised during pregnancy. The endorphins released during exercise act as natural mood boosters, helping to combat postpartum depression that affect many new mothers.
Furthermore, incorporating exercise into your postpartum routine serves as a form of self-care. This helps you carve out time for yourself amidst the demands of caring for a newborn.
When can I start to exercise postpartum?
The timing for resuming exercise postpartum is different for each mom. It is advisable to wait until you receive clearance from your gynae, typically around the 6 week mark. Here are a few golden rules to follow as you start to resume physical activity after childbirth.
Go slow
Your body has been through a lot through both pregnancy and delivery, so it’s important to respect your healing timeline and listen to your body.
Go by feel
There are no hard and fast rules as to how much you should be exercising. Aiming for 15 minutes of aerobic exercise 3 to 5 days a week is a good starting point and build from there.
Be kind to yourself
Your body will look and feel very different so don’t place unrealistic expectations on yourself of picking up where you left off.
Add some variety
From gentle walks to stretching, pelvic floor work and strength training. The only thing to hold off on until follow up with your doctor would be high impact exercise that would put undue strain on your pelvic floor.
Will postpartum exercise affect breast milk supply?
Some women hold off physical activity for fear of interrupting breast milk supply. The good news is that moderate physical activity will not affect breast milk volume if the mother maintains appropriate food and fluid intake and doesn’t allow herself to become dehydrated.
What can I do to speed up the postpartum healing process?
Supplementing your diet with a good quality collagen, like The Harvest Table’s Pure Collagen Granules can help provide the protein your body needs to help facilitate wound healing. The Harvest Table’s Pure Collagen Granules contain no additives, fillers or flavourants.
Our Pure Collagen Granules are completely safe to take while breastfeeding and are a simple and convenient way to boost protein intake. Give it a try and get your glow back.
References:
Evenson et al, Summary of International Guidelines for Physical Activity Following Pregnancy.
Obstet Gynecol Surv. 2014 Jul; 69(7): 407–414.
https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm
