Popular Science Article | Postpartum Recovery Exercise Guide: How to Become an Active Mom

When a new life is born, the joy of that moment is like a bright star that illuminates the world of mothers. But soon, the changes in the body after childbirth come one after another. Back pain, body feels like it is falling apart, and shortness of breath after a little movement become the troubles in the hearts of many mothers. Don't worry! Today, as a rehabilitation therapist, I will lead you on an extraordinary journey of "Active Mom Development" to start a gorgeous transformation.

Data shows that more than 60% of postpartum mothers will have weight retention problems, just like being cast a heavy spell, and postpartum exercise can help mothers lose more than 2 kilograms of excess weight per month on average, like a magic key to unlock this spell. The benefits of postpartum exercise are far more than that. It can enhance mothers' cardiopulmonary function, improve their body's endurance and immunity, especially some weight-bearing exercises (if the body allows), which can stimulate bone growth and increase bone density, thereby reducing the occurrence of osteoporosis and putting on a solid armor for you. Through targeted exercise, blood circulation can be promoted, uterine contraction can be accelerated, lochia can be discharged, and various organs of the body can be recovered. It can also effectively improve the condition of rectus abdominis separation, making your abdomen tight and flat again, and restoring its former glory like magic. In addition, postpartum exercise helps release endorphins, relieve mothers' stress and anxiety, and reduce the incidence of postpartum depression. It is also a process for mothers to reconnect with their bodies, allowing you to regain confidence and vitality in exercise and meet new life challenges in a better state.

According to my country's "Guidelines for Postpartum Care Services" and the United States ACOG's "Physical Activity and Exercise During Pregnancy and Postpartum" recommendations.

0 1Choice of time for postpartum exercise

1. Early postpartum period (1-2 weeks after delivery)

During this period, the mother's body is still relatively weak and should rest as the main thing. In principle, the mother can sit up and do simple activities 12 to 24 hours after delivery. She can do some simple activities, such as turning over, getting out of bed and walking around, etc. Each activity should not be too long, 5-10 minutes is appropriate.

2. Mid-postpartum period (3-6 weeks after delivery)

As the body gradually recovers, you can increase the intensity and duration of exercise appropriately. In addition to daily walking training (15-20 minutes), you can do some breathing training, gentle postpartum yoga, Kegel exercises, etc. Each exercise time can be controlled at about 10-20 minutes.

3. Late postpartum period (after 6 weeks)

The body of a postpartum mother has undergone tremendous changes. Before starting exercise, the doctor should first evaluate the physical condition, including the recovery of the pelvic floor muscles and uterus. In particular, mothers who have had cesarean sections or episiotomies should be more cautious. If the doctor believes that the physical condition does not allow it, restorative treatment and rest are required first.

If your body has recovered well, you can add gentle core exercises and low-intensity aerobic exercises such as jogging, swimming and cycling. During exercise, your heart rate should be kept at 40% - 60% of your maximum heart rate (maximum heart rate = 220 - age), 20 to 30 minutes each time, and you should train 2 times or more per week. However, you should proceed step by step to avoid excessive fatigue.

About three months after delivery, if you are in good physical condition, you can consider doing moderate-intensity exercise, keeping your heart rate at 60% - 70% of your maximum heart rate (maximum heart rate = 220 - age) during exercise, for 30 - 45 minutes each time, 3 - 5 times a week; you can also do simple strength training, such as using lighter dumbbells for arm strength exercises, but be sure to proceed step by step.

0 2Choice of exercise program

1. Exercise frequency

It is more appropriate to do aerobic exercise 2 or more times a week, which can ensure that the body gets a certain amount of exercise and give the body enough rest time to recover. Exercising too frequently may cause excessive fatigue and affect milk secretion and physical recovery.

2. Exercise intensity

Postpartum mothers are still relatively weak, so the intensity of exercise should be gradually increased to avoid excessive fatigue. For example, when doing brisk walking, start slowly, so that you can talk easily, and then speed up appropriately as your physical strength and endurance increase. If you experience shortness of breath, rapid heartbeat (more than 140 beats per minute), dizziness, etc. during exercise, stop exercising immediately.

0 3 Precautions for postpartum exercise

1. Choose the right exercise

Choose a form of exercise that suits you based on your physical condition and interests. The recommended forms of exercise in "Exercise during pregnancy and postpartum" include ① walking ② core exercises ③ stretching exercises ④ stationary bicycles ⑤ resistance exercises (such as using small dumbbells, elastic bands, etc.) ⑥ water aerobics ⑦ jogging

There are differences in the starting time and method of exercise for mothers who have delivered vaginally and by caesarean section. Generally speaking, mothers who have delivered vaginally will recover relatively quickly and can start some simple exercises in the early postpartum period; however, mothers who have delivered by caesarean section will start exercising later because of the surgical wounds on their abdomens. They should avoid strenuous abdominal exercises and avoid pulling or compressing the wounds.

If a pregnant woman is diagnosed with rectus abdominis separation, she should postpone strenuous core training exercises such as sit-ups and planks, and start with simple exercises such as abdominal breathing. If a pregnant woman has pelvic organ prolapse or urinary incontinence, she should avoid exercises that increase abdominal pressure such as skipping rope, squats, and sprinting. In addition to pelvic floor muscle strength training, it is recommended to start with low-intensity exercises such as walking and swimming.

2. Pay attention to breastfeeding before exercise

Studies have shown that regular moderate to high intensity exercise does not change the quality or quantity of breast milk. However, intense anaerobic exercise may change the taste of breast milk due to byproducts such as lactic acid, thus affecting lactation. So if a postpartum mother is breastfeeding, it is best to breastfeed before exercise, and rest for a while after exercise to wait for the body to metabolize before breastfeeding.

3. Control your weight during exercise

According to the American College of Obstetricians and Gynecologists (ACOG), women who breastfeed need to pay special attention to staying hydrated (clear urine) and pay attention to calorie intake to ensure that calorie intake is not less than 25% of the calories consumed. It is safe to lose 1 pound (1 pound = 453 grams) of weight per week while breastfeeding and will not have a negative impact on the baby's growth. If you are not breastfeeding, it is recommended that new mothers lose 1-2 pounds per week. If we lose too much weight in a week, then we need to reduce the amount of exercise. ‍

4. Pay attention to the lochia situation

If lochia increases or becomes abnormally colored (such as bright red, with an odor, etc.) after exercise, seek medical attention immediately.

Come on, dear mothers! Let us explore the magic of postpartum exercise together, shine the most dazzling light in this wonderful journey, and become an enviable and energetic mother!

END Author: Zhang Yining (Chief Technician)

Unit: Department of Rehabilitation Medicine, Shanghai Yangpu District Central Hospital (Yangpu Hospital Affiliated to Tongji University)

Review expert: Jiang Rongan, chief physician, director of the Department of Rehabilitation Medicine, Yangpu District Central Hospital, Shanghai (Yangpu Hospital Affiliated to Tongji University), vice chairman of the Obstetrics and Gynecology Rehabilitation Committee of the Chinese Rehabilitation Medicine Association, and member of the Pelvic Floor Rehabilitation Group of the Rehabilitation Therapy Committee of the Chinese Rehabilitation Medicine Association

Editor: Jia Jing (Xinhua Hospital Affiliated to Shanghai Jiao Tong University School of Medicine)