Do 150 minute exercise per week during pregnancy and postpartum.
Post by on Friday, September 10, 2021
Starting exercise soon after delivering a baby has various benefits for postpartum women and it helps in strengthening the lax abdominal wall muscles. Following exercise program elates the mood of mother, boosts energy and prevents postpartum depression. If you are a healthy pregnant or postpartum woman, physical activity is good for your overall health. Moderate-intensity physical activity, such as brisk walking, keeps your heart and lungs healthy during and after pregnancy. Further exercise can help you lose the extra weight that you may have gained during pregnancy.
After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute sessions throughout each day. For example, you could go for three 10-minute walks each day.
If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had cesarian section or other complications, ask your health care professional when it is safe to begin exercising again. According to scientific evidence, the risks of moderate-intensity aerobic activity, such as brisk walking, are very low for healthy pregnant women. Physical activity does not increase your chances of low-birth weight, early delivery, or early pregnancy loss. Women who already do vigorous-intensity aerobic physical activity, such as running, can continue doing so during and after their pregnancy.