The biggest and heaviest 'workout' you will ever have is your birth. And as with every workout, it's important to give your body time to recover. Do you want to know when you can start to get rid of those pregnancy silos? Read here when you can start with sports after pregnancy.
Sports during pregnancy
Maybe you are still pregnant right now and wonder if you can exercise during pregnancy. The answer is yes YES. It is even recommended to exercise during pregnancy, especially in the first 6 months. By exercising you keep your body fit, smooth and strong and you can benefit from that during the delivery and after the birth.
Research shows that women who exercise or exercise a lot during their pregnancy can start exercising again sooner and more at their old level after giving birth. Read more about sports during pregnancy here.
Sports after pregnancy or childbirth
Probably you will not have the puff at all, but it is not wise to exercise in the first week after giving birth. Your body really needs the time to recover. You will suffer from blood loss after delivery and your abdominal muscles and pelvic floor muscles are also stretched considerably.
Especially during the first week it is important that you take your rest and stay in bed for extra hours. Even if you feel completely fit again.
Start with light exercises for your pelvic floor muscles
During pelvic birth, your pelvic floor muscles have had a hard time. It is therefore extremely important to make it stronger again soon. In this way you prevent incontinence and in the end the sex gets better. It is also good to make your pelvic floor muscles stronger before you start other sports. If these muscles are still too weak, you will have plenty of peeing while exercising. Especially when you have to jump or hop a lot.
From your childbed you can already start with a few exercises. Be careful, especially when you have stitches. If the exercises hurt, it is best to stop immediately and try again later. View exercises here to train your pelvic floor muscles.
Wait with crunches
With your pregnancy, your straight abdominal muscles shift, creating a lot of space. It is then very unwise to train these muscles fanatically and heavily. Start very slowly with this, muscle tightening a few times a day is enough. If you want to train abdominal muscles, first start with the oblique muscles. Start with your straight abdominal muscles if there is no diastasis (tear in the tendon of your right abdominal muscles). Read all about abdominal exercises after your birth here.
After how many weeks can I exercise again after the pregnancy?
Women who have had a natural birth without complications can start exercising slowly after 6 weeks after the pregnancy. The heavier your delivery has been (breech presentation, squeezing for more than 60 minutes, severely torn, heavy baby or multiple), the longer you have to wait until you are well recovered. Always ask for your obstetrician or gynecologist's approval before you work up a sweat. Women who have had a caesarean section should wait about 8 weeks before exercising.
Sports and breastfeeding
If you have given your body sufficient time to recover (6-8 weeks) then you can start exercising after the pregnancy, even if you are breastfeeding. Note the following:
- Sports with full breasts is very uncomfortable. Feed your baby or flask for sports.
- Wait about 1 hour after exercise until you breastfeed again or start to pump. During this time, breast milk can still be provided with all the necessary nutrients.
- Keep on drinking well, this is very important for women who are breastfeeding.
- Make sure you have a well-fitting and comfortable sports bra.
- Keep listening to your body and do not go too fast, if you exhaust yourself to maximum exhaustion, this may affect your milk production.
Are you looking for a breast pump? These are the best breast pumps!
Overview of sports
You can do this after 1 or 2 weeks:
- Light exercises for your pelvic floor muscles.
- Light exercises for your oblique abdominal muscles (only tightening is enough).
- Housework (but not lifting or bending a lot).
Sports that you can do again after 6 to 8 weeks:
- Fitness such as cardio and strength training.
- Yoga or pilates.
- Swimming (only if you no longer have blood loss).
- Horse riding: pay attention with stitches and your pelvic floor muscles. Perhaps a fast canter is not such a good idea.
Sports with which you have to wait at least 3 months:
- Heavy interval training.
- Skiing and snowboarding.
- Ball sports.
- Athletics and gymnastics.
First request permission from your midwife or gynecologist!
Before you start exercising after the pregnancy it is always important to always ask permission from your gynecologist or obstetrician first. Also describe what kind of sports you want to do again. They can then advise you how often you can exercise and with which intensity.