Postpartum Fitness: A comprehensive guide for "New Moms" to regain their fitness and flexibility

Exercising after childbirth is an important step towards regaining a balanced lifestyle and fitness. The postpartum period is a very difficult experience, but it is also a crucial period for new moms to regain their physical strength and rehabilitate various body organs.

 However, it requires careful planning and special care. In this article, I will give you some information about the changes that occur in your body after a natural birth, the benefits of exercise, the right time to start, and the best exercises for new moms. Finally, we'll conclude with some tips for balancing taking care of yourself and the baby.

The Changes That Occur in the Body After Natural Childbirth:

Health experts emphasize that after giving birth, a mother's body quickly begins a process of transformation and adjustment on all levels to regain its balance and return to its pre-pregnancy state - or even better, to its pre-pregnancy state. While a woman undergoes significant physical changes during pregnancy, these changes do not stop at birth, but continue for weeks and even months. These changes affect various hormonal and physical aspects of the body.

Hormonal Changes:

The levels of progesterone and estrogen drop sharply after childbirth, leading to mood swings known as postpartum depression. In contrast, the production of prolactin—the hormone responsible for stimulating milk production—increases, along with oxytocin, which helps the uterus contract and strengthens the mother-child bond.

Changes in the Uterus and Abdomen:

After birth, the uterus begins to shrink and contract in a process known as uterine involution. This process allows the uterus to return to its normal size within six to eight weeks, though the duration may vary from one woman to another. These contractions can sometimes be painful, especially in the first few days after delivery. 

If the mother is breastfeeding, this stimulates the production of the milk-producing hormone, which further enhances uterine contractions. Additionally, the abdomen may remain prominent for some time due to the stretching of the skin and muscles during pregnancy.

Fatigue and Persistent Exhaustion:

Feeling constantly fatigued after childbirth is common during this period due to several factors, including lack of sleep from caring for the baby, hormonal changes, loss of essential nutrients, psychological and physical stress, and anemia caused by blood loss during delivery. This iron deficiency can lead to persistent exhaustion, negatively affecting the mother’s energy levels and overall mood.

In addition to these effects, some moms suffer from temporary hair loss, dry skin, and the appearance of dark pigmentations. And other changes... 

In this case, we must talk about the pivotal role that sports and fitness play in minimizing these symptoms and changes. Sport plays a big role in helping new moms overcome these changes and improve their situation, as sport is not only limited to improving the body and its appearance, but also plays a big role in helping to improve the quality of psychological and mood state.

The benefits of exercise after childbirth, and when to start:

In general, new moms can exercise immediately after a normal childbirth, and within a week or two, moms can return to most of the sports activities they did before pregnancy, or even during pregnancy.

By practicing physical fitness exercises, it will help reduce stress and depression and improve the hormonal and mood of the mother, by promoting the release of endorphins, the hormone of happiness.

Some new moms gain excess weight, in which case exercise can help them lose weight, lose weight, burn calories and improve their metabolism. Exercise helps accelerate the process of shedding the fat gained during pregnancy, in addition to increasing energy levels and reducing fatigue, as it improves blood circulation and helps the body recover faster.

The "6" best exercises for new moms: 

1 Cardio (stationary bike) 

•  Improves mood and energy levels 
•  Helps with weight loss and improves cardiovascular health 

2 Resistance training with light weights 

•  Speeds up calorie burning 
• Strengthens the muscles of the arms and back 

3 Pilates and yoga

•  Improves balance and muscle strength 
• Contributes to relaxation and stress reduction 

4 Walking 

•  Improves blood circulation and increases energy level 
•  Helps burn fat without excessive effort 

5 Sitting on the ball 

•  Strengthens the muscles of the butt, abdomen and back 
• Improves flexibility and endurance  

6 Resistance training with an elastic band 

•  Helps improve fitness without the use of heavy weights. 
•  Enhances the flexibility and strength of different muscles in a seamless way

Tips for balancing fitness and baby care:

I know that it is very difficult to balance sports and taking care of a newborn, but to balance the two, you need to follow a smooth plan. First of all, you must strengthen your willpower and discipline, these two things are very important to achieve your goal, just start with light walking three to four times a week, put your baby in a stroller and take him out with you to practice walking, you can also take advantage of the baby's nap times to practice your sports activities and exercises that I mentioned in the previous paragraph, because it is known that the baby takes a long time to sleep, so it is enough time for you, dear. 

Make exercise a source of fun for you and your baby, turn it into an opportunity to bring you closer to your child and strengthen your relationship with him, by involving him in some of your activities. Remember, don't push yourself too hard, rest is essential for the body to recover, get some rest and enjoy what you do, new motherhood is one of the most beautiful periods of a mother's life, listen to your body and your psyche and ask for support and advice when needed.

Finally, make exercise a fun part of your daily routine. Postpartum exercise is a big change in your life as a new mom, positively impacting the quality of your daily life and caring for your baby. 

 A study by health experts suggests that more than an hour of moderate exercise per week can reduce the severity of postpartum depression by up to 50%. In general, new mothers are advised to continue with moderate exercise after giving birth, just listen to your body's signals and don't rush to lose weight at the expense of rest and proper nutrition, and most importantly, consult your doctor before starting any exercise program after giving birth, and if you have had a cesarean section, feel free to ask questions to share with you the best tips and customized exercises to suit your recovery journey.