Individuals who regularly exercise are indeed stronger and healthier than those who don’t. For new mothers, participating in physical activities is a necessary part of their postnatal care in Singapore. There are several reasons why participating in physical activities can provide postpartum mums with numerous benefits.
After giving birth, mothers are prone to several complications, including postpartum depression and urinary incontinence in Singapore. These problems make it crucial for them to exercise regularly. Physical activities can improve their mood, help eliminate pain, and replenish their body with the strength they will need to care for their baby.
In this article, new mothers like you will learn more about postnatal care exercises in Singapore. It is possible, especially for first-time parents, to be unfamiliar with what they should know about participating in physical activities. Continue reading this article for more information to help you during your postpartum period.
Getting Fit: A Mother’s Guide to Postnatal Care Exercise in Singapore
Aside from the advantages that people get from exercising regularly, as part of postnatal care or not, mothers receive additional benefits that can improve their physical and mental wellbeing.
During their postpartum period, mothers are vulnerable to various physical and mental complications, such as body pain and sleep deprivation. Furthermore, it is during these six weeks that these new parents are at a critical stage and are at risk of serious to life-threatening health issues. Due to this reason, doctors will recommend postnatal care exercises in Singapore to aid in recovering the strength and vitality of new mothers.
The following are some of the benefits you can expect from postnatal care exercises:
- Restores muscle strength
- Raises your energy levels
- Prevents postpartum depression
- Alleviates postpartum belly
- Treats divarication of recti
- Improves sleep
- Relieves stress
- Helps lose weight
- Improves your mood
When to Start?
Now that you know the advantages of postnatal care exercises, you may wonder when you should start. Generally speaking, you can begin doing physical activities after your baby is born. It is safe a few days after giving birth or when you feel ready, provided that you had a healthy pregnancy and normal delivery. If you feel unsure, you can consult with your doctor on when you can start exercising.
On the other hand, mothers who had a caesarean birth or other complications should consult their doctors. They may recommend you to rest longer. Furthermore, you may also feel uncomfortable beginning postnatal care exercises. Fortunately, most changes your body had during pregnancy disappear after six weeks.
Which Exercises to Do?
Before you begin exercising as part of your postnatal care recovery in Singapore, keep in mind that your body, such as your lower back and core abdominal muscles, are weaker. As a result, you have a higher risk of injuries.
At the start of your recovery, refrain from high-impact activities like running and sports. Begin by doing simple postnatal care exercises to strengthen your muscle groups, such as your abdominal and back muscles. Over time, adding moderate-intensity exercises will help your body return to normal. If you were participating in vigorous physical activities before your pregnancy, you can consider doing them.
As much as possible, remember to exercise for twenty to thirty minutes every day. However, stop whatever you are doing when you feel pain. Physical activities, such as diastasis recti exercises, shouldn’t hurt you.
The following exercises are some of the things your doctor may recommend you to do during your postpartum period:
- Pelvic floor exercises
- Diaphragmatic breathing
- Swiss ball bird dog hold
- Cat-cow in tabletop
- Swiss ball glute bridge
- Postpartum planks
- Side plank leg lifts
Never forget to pay attention to your body while doing your postnatal care exercises. Frequently ask yourself the following questions during your workout routine:
- Does anything hurt?
- How do I feel?
- Does it make me feel energised?
If your exercise is causing you pain, consult your doctor for their recommendations.
What to Consider?
Remember that you are not alone during your postpartum period. Never shy away from asking for assistance from your spouse, relatives, and friends. Consider asking them to accompany you during your workout routine. If possible, you can request them to participate in your diastasis recti exercises. Physical activities are merrier when you have someone who is there with you.
Additionally, there are several postpartum support groups that you can consider joining. For mums who have postpartum depression, there are individuals in these gatherings that can help them overcome their struggles. There is no need for you to face your life as a mother alone. Some people are willing to help you by offering support and encouragement. Whether you are struggling with postpartum belly or urinary incontinence in Singapore, there is someone who knows your issue and is willing to provide you with tips and suggestions on how to deal with it.
You should also consider hiring a midwife, especially if you live alone or no one is available 24/7 to care for you and your baby. These individuals have the necessary training to attend to a mother and their child. They also provide house cleaning services, reducing the worries a new mum has to worry about every day. If you are having difficulties with your diastasis recti exercises, you can hire a midwife who has the skills to assist you.
Lastly, never forget to regularly consult with your doctor if you have questions or concerns about postnatal care in Singapore. Avoid assuming anything or relying on online sources as it can lead to complications. They know your condition and can offer you recommendations based on factors you or websites may not understand.
Exercise is crucial for mothers to restore their bodies to their full strength. No matter the problem, be it a postpartum belly or urinary incontinence in Singapore, there is a solution that your doctor can suggest to you. Why is it necessary? New parents like you are at risk of numerous health complications. Some are serious, while few of them can be life-threatening. Aside from these, postpartum depression is a critical issue that you can avoid when doing your diastasis recti exercises.
Another thing you should remember is that you can begin doing postpartum exercises as early as a few days after giving birth. Follow your doctor, and you can start to reap the benefits that physical activities can provide you.
Lastly, never forget that you are not alone during your postnatal care in Singapore. Your family, friends, and doctor are there to support you. Additionally, support groups exist to help mothers like you to adjust to the life of being a mum.
If you have questions regarding your postpartum belly or urinary incontinence in Singapore, visit Orchard Clinic for more information.