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Title : How to Start Exercising Again After Pregnancy
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How to Start Exercising Again After Pregnancy

id = " When trying to lose the baby weight, experts agree that despite a diet healthy is the most important thing to do, it is also essential for mothers to get moving. But with a new bundle of joy, finding the time to exercise can be a challenge. And get to the gym? Frankly impossible. But physical activity after childbirth not have to empty your time - here are four tips to get back into action after to have a baby. [The Best Ways to Lose Weight After Pregnancy] get a head start: Exercise during pregnancy Gone the days when doctors normally rest are recommended in bed for pregnant women. Many studies have shown that physical activity during pregnancy can have a number of health benefits and help a woman get in shape after childbirth, according to the American College of Obstetricians and Gynecologists. For women who have no medical or obstetric complications during pregnancy, getting at least 30 minutes of exercise most, if not all, days of the week is recommended, said Dr. Jacinda Nicklas, assistant professor of internal medicine at the University of Colorado School of Medicine. brisk walking is a good way to get this exercise, Nicklas told Live Science. However, any activity that has a risk of falling should be avoided, he said. For pregnant women interested in monitoring your heart rate during exercise, Nicklas offered some guidelines: Women between 20 and 29 should aim for between 135 and 150 beats per minute (bpm); Women 30 to 39 should aim for 130 to 145 beats per minute; and women aged 40 and above should target capacity of 125,140 lpm. Once delivered, check with your doc is always important for women to consult your obstetrician before resuming physical activity after giving birth . Although generally women can start walking for exercise fairly soon after giving birth (whether vaginal delivery or have AC-section), you should consult with your obstetrician before starting a more strenuous activity or lifting weights, Nicklas said. And remember to ease into exercise. During pregnancy, hormonal changes cause the tendons and ligaments around the body of a woman to loosen in order to make easier childbirth, said Cheryl Lovelady, a nutrition professor at the University of Carolina North in Greensboro. After pregnancy, hormones gradually decline. But at first, tendons and ligaments roam freely, so Sprains and Strains could easily occur. It is recommended that women start from a low level of exercise slowly and accumulate said Lovelady Live Science. Kathleen Rasmussen, professor of nutrition of mother and child at Cornell University, agreed to take things calmly. A woman does not have to walk 3 miles (5 kilometers) on the first day after birth, Rasmussen said. Women should take care of themselves and recover from delivery, but should try to start moving a little each day, he told Live Science. And if a woman can carry your baby in a doctor's appointment after a few days, you can certainly go for a walk, Rasmussen added. put on your walking shoes All experts agreed we spoke that walking is a great way for new mothers to exercise. Walking is an exercise that can be easily included in the women's day, and as with other physical activities, duration and intensity can be increased over time, Paige said van der Pligt, a researcher at the Center for Physical Activity and Nutrition Research at Deakin University in Australia. In a study of postpartum women with overweight and obesity, co-written by Lovelady, researchers instructed women slowly start with 5 minutes of heating, and then walk quickly enough to keep pace heart in the heart -rate target area 60 to 80 percent of your maximum heart rate. Then, the women made a cooldown of 5 minutes, Lovelady said. Over time, women build to walk for 45 minutes a day, five days a week, with your heart rate in your target area, he said. This shows that walking is intense enough to get the heart rate of a woman, and is a good exercise, even when done slowly over time. In addition, the ease of the activity is a major selling point. There are many different types of ways to carry a baby or pushing a baby in a stroller, giving women a lot of options, Rasmussen said. do not feel guilty With a new baby, "which can be very difficult for new mothers to do anything that focuses on themselves, especially at that time in life, "Nicklas said. Lovelady agreed. Time is limited for new moms she said. And to exercise other than walking, find someone to watch the baby adds another layer of stress, he said. It is often easier just to get the baby in the stroller, he said. Van der Pligt added that walking can be an important social activity for new mothers who choose to walk with other mothers. "Social support is important for new mothers and can help increase motivation and enjoyment," she said. And exercise can make things easier in the long term. A new baby means a lot of extra work, Rasmussen said. And the sooner a new mom starts moving at a level that is comfortable, the easier it is said.
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