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Exercise- Key to healthy life style post pregnancy
Giving birth to a baby is like another birth for mother. After nurturing
the baby for nine months, the time has come for its day out and mother is
relieved and ecstatic at the same time giving life to the little bundle
of joy. However the struggle to keep fit and be back in shape has just begun
and many a women find that they still look pregnant a week or so after they
have delivered their babies. While the weight that many women put on during
pregnancy gradually melts away, the reason for a still protruding stomach
is stretched out abdominal muscles which need attention immediately after
giving birth. Therefore a well disciplined exercise schedule is necessary
to get into shape. For some women it is time consuming and painful process
as they try and try while for some it is as easy as a cakewalk and immediately
after giving birth, they go back to their old and favorite clothes which
had been put aside during pregnancy.
Following simple steps will help you get into shape again:
- Before starting your exercise schedule, it is worthwhile to consult
your doctor who is aware of your history as well as body condition.
Remember your body has just recovered from the very basic but painful
process of bringing a life to the world so care and caution are important
to avoid damage.
- It is always important to have and follow a set routine and program.
Begin with very simple and basic stretching exercise and slowly and
gradually switch over to more complex ones. Never ever over stretch
yourself. Remember Rome was not built in a day. It takes patience to
see the results.
- A few muscle-toning exercises like simple and easy sit-ups and leg-lifts
for about 15 to 20 minutes a day spread over two or three 5-minute sessions
are recommended by doctors initially.
- Avoid jerky, sudden, strenuous or bouncy movements and exercises,
jumping and knee-chest exercises, full sit-ups, running and tread mill
for at least the first six to eight weeks post delivery.
- Adequate warm-up and cool down before and after each exercise session
are extremely important for your body. Begin by walking and doing a
few light stretching exercises.
- Drink plenty of water both before and after you exercise so that
you don’t get dehydrated. It is a good idea to drink lukewarm
water with honey and fresh lime in it. Water helps your muscles to get
in shape.
- Remember with your baby crying for attention, you may not always
be able to follow the routine. Do not feel guilty. It is for your own
good and for your baby’s good that you follow the schedule as
much as possible. Also you may make it flexible so that it goes with
the pattern of your baby’s routine.
- If you experience any of the symptoms while exercising, it is better
to stop immediately and consult your doctor: increase in vaginal bleeding,
abdomen pain, back pain, nausea, blurred vision, faintness, dizziness,
anxiety, disorientation, felling of numbness, palpitations, shortness
of breath
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