Stay fit for the sake of the child, when to start physical exercise?

The body needs to be more aware after birth. At this time the mother's body is weak. He needs care. Remember, you need to be fit to take care of your little gold. That said, don't forget to do a lot of exercises and eat less after a few days of delivery. Just as the body changes step by step when you become a mother, you will gradually get back to the way you were before. There is no quick fix. Weight loss will be followed by fatigue and constant tiredness. It is very important for the mother to be fit to take care of the baby.

Many people do not have the confidence to keep the babysitter in fear of coronavirus. Arrange to keep him at home if possible. Those who do not have that way, have to take all the responsibility themselves. In this case, taking the help of everyone in the house, it is very difficult for the mother to do all the work of the newborn alone. However, if you keep some things in mind during the post-pregnancy period, you will be the same again.

Exactly when to start physical exercise?

It all depends on your body. Under normal circumstances, you have to walk a little from the day after having a child. However, in this case, follow the doctor. Normal delivery is easy to return to normal. In the case of cesarean delivery, the mother's body is a little weak. However, every day after childbirth, do a little walking. Gradually increase the walking time. The real challenge is to take the newborn home. Breastfeeding, putting the baby to sleep, changing nappies, washing clothes, etc. will continue on time. Dafarfa of night sleep on top of him. So when the baby sleeps, take a nap. At least take a power nap even if you don't have a deep sleep.

According to fitness experts, walking is the most important exercise for this time. Walk three or four times a day. It is better to have a roof or veranda or walk inside the house. Waking up, walking in the afternoon, and after a heavy meal will keep the body fit.

It takes a mother two to three months to start exercising. Even if he gains weight, don't think. Start light exercise at home two or three months after delivery with the advice of a doctor. Avoid parks, street walks due to corona. Keep walking on the roof, porch, or front of the house. Walking slowly in the beginning, this time increase both speed and time.

At this time the body becomes heavy, especially the abdomen. Two exercises are ideal for the abdomen. Crunches and Leg Rise Holding. First, start with ten crunches a day. Increase it later. In case of leg rise, try to hold the foot for at least ten seconds in the beginning. You can do this exercise twice a day.

The mother's body also needs energy. You can do this through Strength Training Exercises, which is especially important at this time. Do three sets of wall push-ups 10-12 times. You can do squats, three sets at 10 o'clock. Increase the target in a gap of one week.

Emphasizing stretching to get rid of heavy bodyweight. "Not all types of stretching can be done at this time. Stand with your back to the wall, lift your arms straight up. This time keeps stretching the body. Stretch the upper body with the mass on the toe of the foot. In this case do 20 counts. You can do this exercise four times a day. "

The number of people infected with corona is increasing. Mothers' bodies are weaker at this time. Therefore, experts are advising deep breathing to keep the lungs well. Inhale through the nose and exhale through the mouth. You can do this 10 times several times a day. If there is no discomfort in the body, you can also do spot jogging for three months after delivery.

In the context of diet

Doctors recommend taking some vitamins up to three months after childbirth. Iron, folic acid, etc. However, he will take all the medicines after discussing them with the doctor. And don't lose weight because you have gained weight. A mother needs protein, carbohydrates, fats all due to breastfeeding and a weak body. With plenty of water. Think about diet three to four months after delivery. If the baby is breastfed, the mother should not eat outside food at all. Sweet and fatty foods should be eaten with understanding. Green leafy vegetables, fruits, and protein should be included in the daily diet. Understand the body and make a chart following the advice of a dietitian.

Good to know

• Since you are breastfeeding, take care of that part of the body. Stay clean. You can do breast line exercises with expert advice
• Do not sit on the floor for at least a couple of months after delivery. Abdominal pressure when getting up from the floor. Lifting heavy objects is strictly forbidden
• Special types of post-pregnancy belts are available to reduce belly fat. You can wear it with the advice of a doctor. Sleep on your back at bedtime. Try to lie on your back while you are relaxing
• Tell your doctor if you feel any discomfort in the stitches during cesarean delivery 
• Remember that staying fit is more important than losing weight. According to expert advice, it is possible to do a full physical exercise within six months of delivery