After giving birth, women undergo a profound array of physical and emotional changes. Physically, the body undergoes a recovery process from the demands of pregnancy and childbirth, including uterine contractions, vaginal discharge (lochia), and changes in breast size and sensitivity due to lactation.
Emotionally, hormonal shifts, sleep deprivation, and the demands of caring for a newborn contribute to mood swings, fatigue, and feelings of being overwhelmed, with many women also grappling with changes in body image and the expectations of motherhood.
Engaging in sports or other physical activity after giving birth is crucial for postpartum recovery, offering benefits such as restoring core strength, aiding weight management, boosting energy levels, and improving cardiovascular health.
Exercise not only releases endorphins, promoting a positive mood and reducing stress but also supports better sleep, addressing a common challenge during the early postpartum period.
10 Benefits of Playing Sports After Giving Birth
Participating in physical activity or sports at the right time after giving birth brings numerous benefits for new mums:
1. Strengthens core muscles
Exercises help rebuild and strengthen the core muscles, especially after the strains of pregnancy and childbirth.
2. Assists in weight management
Regular activity supports weight control by burning calories, aiding in the journey back to pre-pregnancy weight.
3. Boosts energy
Exercise increases energy levels, which is crucial for moms coping with the demands of caring for a newborn.
4. Improves heart health
Engaging in sports or cardio activities enhances cardiovascular fitness, promoting a healthy heart and better endurance.
5. Enhances mood
Physical activity triggers the release of endorphins, natural mood boosters that can help alleviate stress and postpartum blues.
6. Reduces stress
Exercise is a natural stress reliever, reducing cortisol levels and promoting relaxation.
7. Supports better sleep
Establishing a regular exercise routine contributes to improved sleep quality, essential for postpartum recovery.
8. Improves posture and flexibility
Activities focusing on posture and flexibility, like yoga, help improve body alignment and reduce the risk of musculoskeletal issues.
9. Provides social connection
Joining postpartum fitness classes or sports groups offers a sense of community and support from other moms facing similar challenges.
10. Promotes overall well-being
Regular physical activity contributes to a positive self-image and overall well-being, fostering a sense of accomplishment.
Playing Sports After Giving Birth: When Is It Too Early?
While athletic mums may want to jump back into their pre-pregnancy fitness routine as soon as possible, it's important to note that engaging in strenuous physical activities such as playing sports can delay your postpartum recovery. Not only that, it may also lead to unwanted complications.
Pelvic Floor Prolapse
The effects of early return to sports after giving birth can sometimes be long-lasting. After pregnancy and the birth of your baby, your pelvic floor muscles are stretched. Adding more pressure and extra tension to the supporting ligaments through physical activities may cause them to overstretch and weaken, leading to pelvic floor prolapse. This may occur soon after the birth or in the years to come.
You may be feeling fine and recovered on the outside, but are unable to see what is happening inside your body. This is why a lot of postpartum mums do not notice that prolapse is occurring until they return to exercise or play sports.
Postpartum Back Pain
After giving birth, no matter how fit or toned you are, it takes at least 8 weeks before your abdominal muscles have recovered enough to support your lower back and pelvis. That means that if you return to running, high-impact exercises or playing sports too soon, there is a lot of movement in your lower back than there should be.
Combine this strain on your back and the softening effects of pregnancy hormones (particularly relaxin), there is an increased risk that you can injure your back and feel a lot of pain in that area.
Increased Risk for Injuries
Moreover, lack of sleep and the demands of motherhood and breastfeeding can make postpartum mums feel tired. Fatigue and over-exertion in physical activity can increase your risk of injuries. Therefore, it is very important to listen to your body and acknowledge that you need to rest.
How Soon Can You Do Sports After Birth?
The timeline for returning to sports after giving birth can vary for each individual and depends on factors such as the type of delivery, overall health, and any complications during pregnancy or childbirth. Generally, it's safe to do sports after 12 weeks of giving birth. Healthcare professionals provide the following guidelines:
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Vaginal Delivery:
- Low-Impact Activities: Light exercises such as walking can usually be resumed shortly after childbirth, often within days.
- Moderate Activities: Low-impact aerobic activities and postpartum exercises can typically be initiated after a few weeks, depending on individual recovery.
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Cesarean Section (C-Section):
- Low-Impact Activities: Gentle walking is often encouraged in the early days post-surgery.
- Moderate Activities: It's advisable to wait until after the postoperative checkup, usually around 6 to 8 weeks, before engaging in more strenuous activities.
Regardless of the type of delivery, it's crucial to get approval from your healthcare provider before resuming any form of exercise. They will assess your individual health, healing progress, and any potential complications. It's recommended to start with low-impact exercises and gradually increase intensity as your body heals.
In addition to medical clearance, listening to your body is paramount. If you experience pain, discomfort, or any unusual symptoms during or after the sport you are doing, it's essential to scale back and consult with your healthcare provider.
Remember that every woman's postpartum journey is unique, so there is no one-size-fits-all answer. Consulting with healthcare professionals ensures personalized guidance based on your specific health and recovery considerations.
9 Sports You Can Do or Try After Giving Birth
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Swimming
A full-body workout that is gentle on the joints, promoting cardiovascular health.
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Cycling (Stationary Bike)
A joint-friendly option for cardiovascular exercise, adjustable to various fitness levels.
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Dancing
Low-impact dance classes, such as Zumba or dance aerobics, provide an enjoyable workout.
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Hiking
An outdoor activity that allows you to enjoy nature while adapting the intensity to your fitness level.
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Golf
Engage in golf, a low-impact sport that includes walking and easily adjusts to diverse fitness levels. This adaptable activity provides a customizable approach to exercise, making it suitable for individuals with varying fitness capabilities.
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Tennis
Tennis is a social and enjoyable sport with adaptability to various skill levels, providing not only a sense of camaraderie but also delivering cardiovascular benefits. Individuals of different proficiency can engage in this dynamic activity, enhancing both their tennis skills and overall cardiovascular health.
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Badminton
A racket sport that involves agility and can be enjoyed at various intensity levels.
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Volleyball
A team sport that can be adapted for recreational play, promoting cardiovascular fitness and teamwork.
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Walking
A low-impact activity that can be adapted to various fitness levels and is easy to incorporate into your daily routine.
Warning Signs: When to Stop Playing Sports After Giving Birth?
When you return to a sport, even after waiting for 12 weeks or more, if you have a backache or pain in the pelvic area, you may need to decrease the level of intensity of your routine.
Moreover, if you feel any vaginal heaviness or urine loss during or after your exercise, you should stop what you are doing and work on exercises that strengthen your pelvic floor. Seek further advice from your doctor or a physiotherapist before returning to high-impact exercise, running or sports.
In conclusion, getting back into sports after giving birth is a wonderful way to take care of your body and mind. Understanding the changes your body goes through, both physically and emotionally, is the first step in this empowering journey.
Remember, the timeline for resuming sports is unique for each person. It's crucial to get the green light from your healthcare provider and start with gentle, low-impact exercises.
Republished with permission from theAsianparent Philippines.
Updates from Camille Eusebio
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