After childbirth, many women desire to reduce their excess weight during their prenatal stage. In many ways, exercise doesn’t just benefit women in terms of reducing fat and calories. You may even try home gym equipment to continue sculpting your body at home. MultistationHomeGym.com.au website has some of the best deals that you can browse for an idea of home gym equipment. But, should you worry about issues like postpartum depression after giving birth? What are the side – effects of postpartum in a woman’s body? You may benefit from postpartum exercise to reduce tummy fat. Yet, there are more health advantages that you must know in this article.
What Happens After Pregnancy?
Post-pregnancy, women may feel an immediate change in how their body responds to different situations. Sometimes, childbirth can bring joy to the mother with the feeling of caring for a newborn child. But, there are periods where hormonal changes or even psychological concerns may harm you and your child’s health. Diastasis recti is another primary side – effect following your postpartum or even during your pregnancy. A gap on your left and right abdominal muscles happens that results in a rounded belly. Postpartum exercise to reduce tummy fat from diastasis recti fixes the physical appearance. But, you may have to rely on surgery or other medical treatments to reduce excess skin altogether.
Symptoms Of Postpartum Depression
On the other hand, postpartum depression is a psychological and clinical form of severe depression after giving birth. Some patients may refer to the issue as baby blues, but there are complications from not addressing the disease early on. According to studies, there are at least 10,000 moms that have postpartum depression. Causes like stress, hormones, and medical history may increase the likelihood of PPD. Here are symptoms that mothers should watch out for regarding postpartum depression.
- Mood swings
- Anxiety And Stress From Environment
- The feeling of loss (due to baby’s physical removal from the body)
- Eating problems that may lead to disorders
- Overwhelming Fatigue Or Tiredness
- Not feeling attached to the baby
- Unexplained weight loss or weight gain
Why Should New Mothers Have Postpartum Exercise To Reduce Tummy?
The relation between postpartum depression and exercise is its cause and effect situation. Fat and weight build-up are common physical changes that happen during pregnancy. Gaining weight during and after pregnancy may lead to depression and anxiety for mothers. Especially when obese pregnant mothers have fatty tissues and clogged bloodstream that increase the chances of a health problem.
Moreover, according to a study, gestational weight gain and postpartum depression are visible during the third trimester. If you want to prevent complications and diseases, a general doctor can suggest postpartum exercise to lose weight.
Take a look at some of the benefits of postpartum exercise to reduce tummy fat and other advantages.
Helps Prevent Or Reduce Postpartum Depression
Postpartum exercises also relieve a mother’s stress. During postpartum depression (PPD), bonding decreases between the mother and her baby. It may reduce the mother’s and baby’s sleep as well as feeding time. Medical research shows that hormonal levels decrease after childbirth. With exercise, it helps increase hormones such as dopamine, serotonin, oxytocin, estrogen, and progesterone. Moreover, exercise encourages women’s participation in an effective fitness program that helps treat other mental health issues after labor.
Better Sleep
Feelings of depression, anxiety, and stress also keep a person awake at night. Insomnia may take away the fun of being a new parent as it can increase daytime fatigue and tiredness. The perinatal stage has benefits and risks, especially if you feel stressed before or when you go to sleep. Doctors suggest to move to a dim – lit room while doing relaxing activities and avoid using gadgets and technology.
Don’t stay on your bed until you feel that you are sleepy. Moreover, aerobic exercise such as yoga or walking, when timed right, resets your wake cycle. These sleep positive behaviors will make you sleep properly and efficiently.
Decreases The Risks When Having A Second Baby
Post – pregnancy concerns such as changing healthy habits may persist if you had a clinical diagnosis of postpartum psychosis or bipolar depression. That said, it is best for mothers who had previous symptoms of post – pregnancy depression to visit a psychologist after their OB-GYN consultation. 30 to 40-minute exercises daily can decrease the risks of having a second baby. However, medical experts also suggest taking selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants during pregnancy.
Nevertheless, you may want to look for methods for exercises that are suitable for your current health condition.
Postpartum Exercises For A Healthier Lifestyle
Although your doctor may suggest that you have to take time to recover from your childbirth, you can stand and walk around the house. You may also go outside for a quick Vitamin D, but don’t forget about your sunscreen. After 4 to 6 weeks or one and a half months, you can try both cardio and strength training routines to reduce fat mass and improve understanding and mental health.
Walking And Jogging
Aerobic exercises increase a person’s heart rate and help oxygen intake. By walking or jogging, you can promote normal blood circulation and a stable heart rate. It is essential to intake oxygen into the bloodstream to provide stress decreasing factors. If you jog or walk around the house after pregnancy, you may also reduce joint problems and muscle issues from a stationary position after hours of labor.
Yoga
Doing yoga is popular for women as it incorporates getting rid of stress (whether spiritually or mentally) while you tone your body. Although you can do yoga on the floor, other yoga poses may include tools, equipment, or furniture found at your home. Yet, belly fat can be hard to get rid of; you only do regular aerobic exercises. The benefit of yoga is to promote overall wellness that includes emotional, spiritual, and mental health care.
But, you may find less progress with how you want to shape your body. So, it may be best to lose weight by including other exercises that focus on reducing fat on your tummy or belly.
Hips, Pelvic, And Leg Exercises
Strengthening the core is vital even before the delivery of a child. Your recovery post – pregnancy may require perineal, bladder, and bowel care. These body parts are all enhanced by including your hips, pelvic, and leg exercises during your workout program. If you want to reduce belly fat and your protruded tummy, start doing jumping jacks. By a repetitive motion, try to do squats or sitting down and standing up slowly.
Moreover, you can do leg stretches by lying on the floor and stretching the legs as high as possible. Be careful with how you lay down or stand up as stress from any of these exercises may increase your PPD symptoms.
Abdominal Exercises
Anyone can start an abdominal workout to reduce the extra belly or tummy fat. You can begin curl-ups or sit-ups months after your pregnancy delivery. Realistic expectations after your baby was born can set your goals correct. Abdominal exercises are also useful in reducing the chances of having pregnancy depression.
But, you must consult your doctor about the safety of any of these exercises. Even if these exercises have many benefits, it is not intended for everyone.
If you want to burn fat and calories post – pregnancy, you may lose weight, starting with these simple tips. Don’t force yourself with exercises unless told by your OB-GYN. People tend to get excited about physical activities without consulting a gym professional or fitness instructor.
