Exercise After Delivery: Do’s and Don’ts for a Healthy Recovery

Exercising regularly after pregnancy:

• Reduces weight, especially when eating fewer calories and keeping the heart fit.
• Strengthens and tones the abdominal muscles.
• Increases body energy.
• Relieves stress.
• Helps in getting better sleep.
• Relation of exercise with breastfeeding after delivery

(Read more - How to Take Care of a Woman After Delivery)

Exercise does not have any adverse effect on the quantity or texture of breast milk and neither does it affect the growth of the breastfed baby. Some research has shown that high intensity exercise causes lactic acid to accumulate in the breasts and when the baby breastfeeds, it gives a sour taste which the baby does not like. However, this is very rare.

If intense exercise is a must during the first few months of breastfeeding, feed the baby before exercising or working out. Alternatively, exercise first, then take a bath. Then pump some milk for breastfeeding and after half or an hour, breastfeed the baby.

(Read more - How to lose weight after pregnancy naturally)

If you have had a normal delivery, you can usually start exercising within a few days (six weeks) of giving birth. If you have had a C-section, you should start exercising at least eight to 10 weeks later or after talking to your doctor. For most healthy women, the Department of Health and Human Services recommends at least 150 minutes of low-intensity aerobic exercise per week, which should be a total of 150 minutes throughout the week.

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Start with some low-impact and simple exercises, such as walking daily. You can learn exercises at a gym or community center. After consulting a doctor, you can adopt the following specific exercises:

• Pelvic tilt: Do pelvic tilts several times a day to strengthen your abdominal muscles.Lie on your back on the floor and bend your knees. Tighten your abdominal muscles to flatten the floor and lift your pelvis slightly upward. Hold this position for 10 seconds. Repeat these exercises five times, at least 10 to 20 times.
• Kegel exercises: These are exercises to tone the pelvic muscles, which support the uterus, bladder, small intestine and rectum. Contract the pelvic muscles as if you were trying to stop the flow of urine. Hold for 10 seconds and then release. Rest for 10 seconds between contractions. Do these exercises at least three sets of 10 repetitions a day. They prevent vaginal prolapse and urinary incontinence.
• Leg sliding/stretches: Lie on your back and bend one knee. Keep your back flat while raising and lowering the heel of the straight leg. Perform this exercise on a flat surface. Repeat 3 to 5 times with both legs.
• Finding time to exercise when you're caring for a newborn is challenging. Hormonal changes can make you emotional and some days you may feel too tired after a workout. But don't give up. You can take help from your husband, family and friends. Make time for physical activities. Exercise with friends to keep yourself busy.
• Exercising after pregnancy is not easy, but it can do wonders for your health, as well as give you energy to take care of your newborn.

(Read more - The Importance of Pelvic Floor Exercises)

• First of all, talk to your doctor about the right exercise for you. If you are anemic, overweight or have never exercised before, he will give you suggestions based on the delivery and other conditions. 
• Start with light and easy exercises with adequate warm up. To warm up, start with light and low intensity exercises by walking or cycling for five minutes to prepare your body for exercise. After that, start with 15 to 30 minutes of aerobic activity like dancing, walking, cycling, swimming, skiing. Keep your heart rate at 140 beats per minute.
• Do not over-stretch the joints as doing so can cause pain in them. Due to the high levels of hormones remaining in the woman's body after delivery, muscles and ligaments (muscles connecting bones) become soft and joints become unstable, so exercise should be done slowly. Do not do jerky, bouncing exercises. And do not exercise on a hard surface like concrete, do not change direction quickly as doing so can spoil the balance.
• Drink plenty of fluids.
• Wear a supportive bra and if you are breastfeeding, use nursing pads that help with breast leakage during breastfeeding.
• If you experience any of the following symptoms, you should stop exercising and contact a doctor immediately. 
• Pain
• Bleeding
• Dizziness
• Breathing difficulties
• Heart palpitations
• Fainting
• Difficulty walking

(Read more - How much activity per week do I need)

Starting exercising after delivery is beneficial to regain strength and flexibility of the body, but it is important to do it slowly and properly. Start with light walks, breathing exercises, and pelvic floor exercises (Kegels) in the beginning. These help strengthen the muscles and increase energy levels. If you have had a cesarean or any complications during delivery, start exercising only after consulting a doctor. Gradually, you can include yoga, stretching, and light cardio activities in your routine. Listen to the body and avoid overexerting yourself. Regular exercise maintains physical health as well as mental freshness.