If you were athletic before and during pregnancy and had a smooth delivery, you can return to your usual workouts now. But you should talk to your gynecologist about any details and restrictions during your scheduled visit [1].
What restrictions might there be after childbirth?
If you have urinary incontinence, pelvic organ prolapse, diastasis (separation of the rectus abdominal muscles), or poorly healing stitches from a cesarean or episiotomy, you should wait before using free weights or engaging in activities that require heavy lifting [1].
Discuss your exercise routine with your doctor at your first postpartum appointment.
How to start exercising after giving birth?
The American College of Obstetricians and Gynecologists advises starting aerobic exercises immediately after discharge from the hospital. The WHO recommends 150 minutes of physical activity per week, or about half an hour per day. You can break this into three short 10-minute workouts each day [2].
If you were actively exercising before and during pregnancy, you can return to your previous activities two to three months after giving birth [1]. If you didn't exercise before, start gradually: even 10 minutes of exercise a day can benefit your body [2].
Is it possible to do fitness with urinary incontinence?
Yes, it is possible. Statistics show that one out of two women experiences urinary incontinence during exercise, even if they haven’t given birth. The most risky activities are those with high-impact loads, such as running, jumping, volleyball, and CrossFit [3].
Everyone must weigh the pros and cons of exercising with incontinence for themselves. These tips may help:
urinate immediately before training
use pads
wear dark sweatpants
avoid exercises that cause the most pronounced leakage
reduce the intensity
exercise the pelvic floor muscles [3].
How to combine fitness and breastfeeding?
Breastfeed or express yourself immediately before training.
Feed the baby again an hour after training.
Use a well-supporting sports bra.
If necessary, use nursing pads into the bra.
Don’t forget to drink water [1, 2].
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