Get in shape after giving birth

This is an automatically translated article.

The article was professionally consulted by CKI Doctor Tran Thi Phuong Loan - Department of Obstetrics and Gynecology - Vinmec Phu Quoc International General Hospital


Don't let the beautiful pictures of new mothers make you wish. Here are ways to help you get back in shape after pregnancy safely and effectively

1. Is it really good to get back in shape after giving birth quickly?

A lot of women quickly return to work after pregnancy with perfect model like figure in a very short time. But is such sudden weight loss really any good?
In fact, celebrities often don't gain as much weight during pregnancy as the average woman and these people mostly have personal trainers, chefs and nannies all focused on helping they get back in shape. Crazy weight loss with strict postpartum diets is really not a good solution
Experts warn that, if you want to get in shape after pregnancy, you should not follow a diet Do not rush or a rigorous exercise program, especially if you have had a difficult pregnancy or cesarean section or are breastfeeding. Trying to exercise too much too soon can leave you exhausted, frustrated, and less likely to keep going for long.

2. When to start getting in shape?

Although most women consider dieting to be the fastest way to lose weight after giving birth, experts say cutting calories dramatically isn't the best way to start, especially if you're on the mend Breastfeeding. You should eat at least 1,800-2,000 calories a day while breastfeeding, and if you eat less, not only will your body be deficient in nutrients, but your baby will also be deficient in nutrients. Your milk won't be as good if you're not eating enough, says registered dietitian Elizabeth Somer, author of Nutrition for a Healthy Pregnancy.
Breastfeeding will help burn calories, it can help mothers lose weight gain. But if you're not breastfeeding, you may need to control your calorie intake, but never aim to lose more than a pound a week. The body goes through a lot of changes after pregnancy, so even if you eat well, some nutrients are still likely to be compromised. You need this postpartum period to recover your nutritional and energy status
There are 3 stages of getting in shape after giving birth, which you can refer to as the first 4 weeks postpartum (the period of confinement); 4-6 weeks postpartum and 6 weeks to 1 year postpartum. For stage 1, at this time, the body is still weak, you should just rest, keep your body clean, keep your spirit happy and comfortable, you can walk from the 2nd week after giving birth. For stage 2, the body has begun to fully recover, so you can try gentle exercises like walking for about 30 minutes. Phase 3 is full recovery so you can try your hand at strength training. But no matter what stage you are in, you still need to have a reasonable diet and rest.

3. Exercise to lose weight after pregnancy

Although the postpartum diet may be limited for a while, it is recommended that you exercise. Not only can it help you get in shape, experts say, but it also boosts energy and may even reduce your risk of postpartum depression. In an article published in the Journal of Midwifery and Women's Health, experts report a growing body of evidence showing that exercise is not only beneficial for symptoms of depression in general, but can also provide health benefits. particularly beneficial for women with postpartum depression.
Even so, to find out if you're ready to start an exercise program, check with your doctor before starting, especially if you've been through pregnancy or childbirth. complex bloom. Most experts say you are free to start a light exercise whenever you feel like it and you can keep up with the activity level.

4. How to make the exercise effective?

Whether it's within 6 days or 6 weeks of giving birth, the easiest way to start a postpartum exercise routine is to walk. You can walk with your baby and you even, it can make the baby happy.
The idea is to use the stroller as an exercise device and doing exercises that actually rely on the stroller or exercises that can be done while your baby is in the stroller will help moms After giving birth, get back in shape after giving birth.
If you think you are ready for a higher activity then start adding the exercises you did in the last trimester of pregnancy. However, one area where you can get an early start is in endurance strength training exercises. The best way to build endurance.
You can start simply and slowly with pelvic tilt, sitting up straight, squeeze and squeeze your buttocks then release, put a pillow between your knees and squeeze and relax.
No matter how much you want to lose fat, experts advise you to be careful with any activity that puts a lot of stress on your joints, such as jogging, jumping or running. Because during pregnancy, the body produces a hormone called relaxin, which makes the joints looser and therefore more prone to injury and still has a significant amount of this hormone in the blood at least. few weeks after birth. Putting too much stress on the joints during the postpartum period can lead to injury. Furthermore, no matter what exercise you do, pay attention to your body's signs of a reaction and seek medical attention if any of the following symptoms are present:
Excessive bleeding Pelvic pain or stomach Extreme shortness of breath Exhaustion after light exercise Muscle pain that doesn't go away within a day or 2

Newborns from 0 - 6 months old are generally prone to respiratory diseases, gastrointestinal infections if they eat solid foods early or the storage and preparation of milk is not guaranteed. To protect children's health, parents should do well to exclusively breastfeed their babies for the first 6 months (if possible) and vaccinate on schedule. As soon as a child shows symptoms such as anorexia, fatigue, and crying, the child needs to go to the hospital to be consulted by a specialist for monitoring and treatment. The pediatric department at Vinmec International General Hospital is the address for receiving and examining diseases that infants and young children are susceptible to: viral fever, bacterial fever, otitis media, pneumonia in children. With a system of facilities, modern medical equipment, sterile space, minimizing the impact as well as the risk of disease spread, Vinmec will bring satisfaction to customers. and is highly appreciated by industry experts with:
Gathering a team of leading pediatricians: including leading experts with high professional qualifications (professors, associate professors, doctors, Master's degree), experienced, worked at major hospitals such as Bach Mai, 108.. The doctors are all well-trained, professional, conscientious, knowledgeable about young psychology. In addition to domestic pediatric specialists, the Department of Pediatrics also has the participation of foreign experts (Japan, Singapore, Australia, USA) who are always pioneers in applying the latest and most effective treatment regimens. . Comprehensive services: In the field of Pediatrics, Vinmec provides a series of continuous medical examination and treatment services from Newborn to Pediatric and Vaccine,... according to international standards to help parents take care of their baby's health from birth to childhood. Advanced techniques: Vinmec has successfully deployed many specialized techniques to make the treatment of difficult diseases in pediatrics more effective: neurosurgery - skull, stem cell transplant blood in cancer treatment. Professional care: In addition to understanding children's psychology, Vinmec also pays special attention to the children's play space, helping them to play comfortably and get used to the hospital's environment, cooperate in treatment, improve the efficiency of medical treatment.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: webmd.com
SEE MORE
Care instructions for incisions/perineal sutures for pregnant women at home Abnormal signs at the cesarean section Accumulation of old cesarean sections can lead to infertility secondary