Sports After Pregnancy
The women have to take lot of responsibilities after childbirth. The main causes of stress for mother would be lack of sleep and more pressure on the anterior muscles. Additionally, the body has the demands of carrying the baby, nursing, pushing a stroller, carrying a car-seat carrier, lifting the baby from the crib, picking up toys, and other activities. All these activities force the shoulders to round forward, cause stress on the lower back, and create muscular imbalances.
The body produces Relaxin during pregnancy, which softens the connective tissue, namely, muscles, ligaments, and tendons in order to allow for delivery. These tissues remain soft for the first six weeks after birth, so it is important to not begin any strenuous exercise until after that period of six weeks. Regardless of one’s current fitness level, it is important to consult with the sports physician regarding exercise limitations.
In case of caesarian delivery, the waiting period should be a minimum of 8 weeks. If the caesarian was an emergency or there is slower recovery, the athlete should wait for up to 12 weeks to start her exercise regimen.
Post Natal Self Care Guidelines
Post-Pregnancy Exercise Tips
A woman athlete can do the following safe exercises before starting with a regular exercise program after 6-8 weeks of childbirth – walking, lying on the back, pelvic floor exercises and pelvic tilts. Start off the exercises gently and gradually increase the exercise intensity level. One should not attempt to return to the same level one was working at before the pregnancy. Emphasis must be put on pelvic floor exercises, back care, and postural work. It is necessary to avoid heavy lifting exercises initially. An athlete can start with brisk walking, aqua exercise or swimming, because these exercise pose less injury risk to joints and pelvic floor muscles. In case of exercises that effect stomach muscles, the athlete should begin a gentle manner and perform them in a carefully and correctly.
Post-Pregnancy Clothing Tips
When doing moderate or high impact exercise, the athlete should wear a sports bra that provides adequate breast support. The best time to perform impact exercises is soon after breastfeeding, because the breasts will be relatively empty. It is important to wear clothing in layers to allow for removal when required, thus minimizing overheating and dehydration. Good footwear is important for all weight bearing exercise, such as walking, especially in this period because the changes that have occurred during pregnancy may still be normalizing.
Breastfeeding Your Baby
According to several research studies done, vigorous or regular exercise will not have negative effects on an athlete’s ability to breastfeed. Though the athlete loses up to 0.5 kg per week after childbirth, it will not affect the positive effects of breast milk for child. The athletes are suggested to maintain good fluid intake along with exercise.
Energy Requirement After Childbirth
The energy expenditure in athletes will be more after childbirth. If the athlete is breastfeeding, it will be significantly higher. The athlete needs an extra 600 calories to meet the energy needs after childbirth. If she is exercising the needs will be more. So, the sportswoman is suggested to have healthy and energy rich food post pregnancy.