This article was written by Caroline Venne, a kinesiologist with almost 10 years of experience in following up new mothers in group and private classes. She also has expertise in training pregnant women that she has developed through her university studies. Ensuring a healthy and enjoyable return to sport for new moms motivates her to share her knowledge with you through the following text.
The postpartum period, or post-partum period, is a special time for a new mother, marked by emotional, hormonal and physical adjustments. Among the many ways to support one’s well-being during this phase, physical activity is proving to be an indispensable asset. Whether you are a future mom, mom again or already a mother for a while, we would like to help you understand and have tools to get through this period more easily. Studies continue to promote physical activity as one of the best “remedies” for coping with changes that mothers encounter. In this article, we will explain why physical activity is essential in the postpartum and how it should be done.
Why Physical Activity is Crucial in Post-Partum
1. Optimal Physical Recovery
After delivery, your body needs time to recover from significant changes. Rehabilitation exercises will help strengthen the abdominal and pelvic muscles, which are often weakened during pregnancy and childbirth. It can also improve posture, reduce low back pain and speed tissue healing. When this type of exercise was performed during pregnancy, a much faster recovery is observed. A specialized kinesiologist will ensure that you get exercises adapted to your condition.
2. Prevention of urinary leakage
A gradual resumption of training and the integration of pelvic and perineal rehabilitation exercise will avoid unpleasant surprises later. Always keep in mind that just because you don’t have symptoms in your daily life doesn’t mean you’re necessarily ready to do sit-ups or impact exercises. Another way to prevent these symptoms is to prepare the abdominal and pelvic girdles for perinatal care. Follow-up in perineal physiotherapy and kinesiology will help you prevent several complications related to childbirth.
3. Reducing Stress and Improving Mood
The postpartum period can be emotionally challenging, with increased risks of postpartum depression. Women who have been active during pregnancy are at a lower risk. Physical activity stimulates the production of wellness hormones, which can help to reduce symptoms of depression and improve your overall mood. Taking time for yourself on a regular basis helps prevent forgetting yourself in the maternity home. Studies show that regular exercise can reduce the risk of postpartum depression and promote better emotional balance.
4. Weight management and active life preparation
After giving birth, many women want to regain their pre-pregnancy weight. Exercise plays a key role in weight management by burning extra calories and improving metabolism. It is important to remember that postpartum weight loss should be progressive and accompanied by a balanced diet for optimal health. Kinesiologists will guide you in integrating a healthy and active lifestyle into your new reality.
5. Energy Enhancement and Sleep Improvement
The nights interspersed with waking up as well as the significant mental load coming with motherhood can leave new moms exhausted. Regular physical activity can help increase your energy levels and improve the quality of sleep, allowing you to better cope with the daily challenges of motherhood.
6. Setting a good example for your child
Children learn a lot by imitating. As parents, you are the most important role models for your children. If your children see you taking care of your health regularly, studies show that they will be more likely to adopt these habits in adulthood. In addition, it will allow you to practice sports activities with your family, where you will create beautiful memories and strong bonds between you.
Tips for Integrating Physical Activity in Post-Partum
1. Start slowly and listen to your body, start with gentle exercises
Light walks and stretching sessions are ideal to start. You can gradually integrate more intensive exercises as you feel stronger and more comfortable.Our kinesiologists will guide you through the safest progression for you. The postpartum period is characterized by a period when relaxin hormones (relaxin) are still very present in the blood to allow more mobility of the pelvis during delivery and thus facilitate it. This hormone remains, sometimes after several months of childbirth and can make the joints less stable. This could lead to pain or injury. That’s the importance of making sure you’re strong before you get intense.
2. Start quickly
From the first days after delivery, you can begin your rehabilitation. Obviously, it is important to avoid pushing into the pain if it appears at effort, and the exercises will be very gentle at first. It’s never too late to start, but the foundation will be the same no matter when you decide to get started. It has also been shown that perinatal physical activity leads to a faster recovery after delivery. A specialized kinesiologist will adapt your training throughout the pregnancy to maintain your physical condition and prepare your body for childbirth.
3. Choose Activities That Fit Your Mom’s Life
Find activities that easily fit into your schedule and new reality. Many communities offer classes specifically designed for moms. You have the choice to move from home. Some training centres can take your baby with you to the gym, or even offer daycare. There are also several group courses in the communities that are specially designed for new mothers, where babies are more than welcome. These latter options may be interesting for the social aspect they offer. We often underestimate the power of interacting with people who are living the same as us!
4. Set realistic goals
Avoid putting too much pressure on yourself to get back into your pre-pregnancy shape immediately. Set small, achievable goals to motivate you without discouragement. This is not the time to start more intense activities than before your maternity and for which you have little or no experience.
6. Surround yourself with good professionals
Before starting any post-partum exercise program, if you have not already started a follow-up during pregnancy, it is recommended to consult. A perineal and pelvic physiotherapy appointment, as well as follow-up with a kinesiologist specialized in pregnancy & postpartum (post-partum) are essential. These professionals will guide you in your return to an active lifestyle, safely but also with pleasure.
Conclusion
Integrating physical activity into your post-partum routine can have profound and lasting effects on your physical recovery, emotional well-being and overall quality of life. By taking a progressive and tailored approach, you can take advantage of the many benefits that exercise has to offer and feel more fulfilled in this new phase of your life. Take care of yourself and be patient with your body: every little step counts in your postpartum journey. Our kinesiologists at VIVA Physio Santé, in this case myself, will be able to guide you with great pleasure.
To learn more about the follow-up of your toddlers, read our next article on pediatric physiotherapy here.
References
American College of Obstetricians and Gynecologists (ACOG)
Physical Activity and Exercise During Pregnancy and the Postpartum Period (ACOG Committee Opinion No. 804).
Mayo Clinic
Postpartum exercise: How soon can you start?
National Health Service (NHS)
Exercise in pregnancy and after birth.
Journal of Clinical Exercise Physiology
The Role of Exercise in Postpartum Recovery: A Review.
Postpartum Support International (PSI)
The Benefits of Exercise for Postpartum Mental Health.