Movement after birth: So fresh mums promote their body!

Movement after birth: So fresh mums promote their body!

Young mothers face many challenges after birth, and the question of how much sport they should do is crucial for their physical and mental health. In the past, it was often advised to protect themselves, but new findings show that regular exercise in the first few weeks after birth not only alleviates symptoms, but can also prevent them. A comprehensive analysis of the Canadian Society for Exercise Physiology evaluated 574 studies and interviewed fresh mothers.

The recommendation is that mothers should be moderate for at least 120 minutes a week in the first three months, ideally spread over four or more units. Suitable forms of movement are quickly walking, cycling and light strength training. It is important to adapt the activities to the individual state of health of the mother. Particularly noteworthy are the daily pelvic floor exercises that are essential to prevent or improve urinary incontinence. Patience is particularly in demand here, because the pelvic floor takes time to regenerate. Even small activities, such as regular walks or ten minutes of pelvic floor training, can already bring significant advantages.

The role of the pelvic floor

The pelvic floor plays a central role during and after pregnancy. It supports important internal organs and is essential for the function of the sphincter. During pregnancy, the pelvic floor can wear up to six kilograms, and at birth it stretches strongly to let the baby through. However, many freshly baked mothers often have no feeling for their pelvic floor in the first days after birth, which can lead to uncertainties. Expires that are too early can lead to permanent weaknesses. Therefore, targeted pelvic floor training should start carefully and enough time after birth. Mothers can usually start with these exercises six to eight weeks after birth.

In order to train the pelvic floor gently, experts recommend gentle exercises in a back position that should begin as soon as the uterus has receded. A six -week regression course is a solid basis for strengthening the pelvic floor. It is advisable to carry out daily exercises for focus and tension of the pelvic floor. Even short units are helpful, but weightlifting and heavy lifting should be avoided to prevent overexertion.

health effects and long -term care

An untrained pelvic floor can have significant consequences, such as bladder weakness or even permanent symptoms when urinating, often triggered by pressure in activities such as sneezing or laughing. In the long term, a pelvic floor weakness is normal, but should be treated with targeted training. Mothers have to make sure that they continuously strengthen the pelvic floor so that they are not confronted with serious problems later.

In addition to physical activity, other lifestyle factors are also important. A dark and quiet environment as well as the waiver of cell phone use in the evening can support the sleep of the mothers. With regard to the regression, a period of six to twelve months is often mentioned until it is completed. This often correlates with the breastfeeding and the end of hormonal changes in the woman's body.

Overall, it can be seen that a balanced mix of movement and targeted pelvic floor training not only contributes to physical recovery, but can also reduce the risk of psychological stress. Mothers should always listen to their bodies and obtain medical advice in the event of complaints.

For more information on specific exercises and regression programs, t-online.de, Lebens-und-erbüben.de and huk.de valuable contact points.