Having the figure of before is one of the biggest of any woman after being a mom, some of the most common questions among mothers are: Can I exercise if I breastfeed the baby? When can I start exercising? Or how long will it take to recover my body after a pregnancy?
In this article we will answer all the questions you have on the subject and some tips so you can recover your figure.
Can I exercise if I breastfeed the baby?
Yes, if you can exercise, it is very beneficial for your recovery. Nothing has shown that moderate exercise can harm the composition, quality or quantity of breast milk, so do not feel afraid to start an exercise routine.
What can be done with food?
You have to eat a balanced and varied diet, that is not excessively restrictive and that allows you to recover your weight, especially if you are breastfeeding your baby, try to eat five times a day and incorporate foods that promote healing.
For example, vitamins B, C, K and zinc that are available in meat, cauliflower, liver, orange, legumes, molluscs, eggs, spinach and green leafy vegetables.
Also, try to include those that prevent anemia, ie those that are rich in iron such as fish and seafood, cereals, legumes, and nuts.
What happens with the joints and ligaments?
In pregnancy, a series of hormones is released that can cause the appearance of sprains, this situation usually lasts about 10 or 12 weeks after delivery, so you must take it into consideration when choosing the exercises you will do and account at the time to choose exercises and use the right shoes.
Do not forget that the pelvic floor is still weakened and will not support the same amount of exercise as easily as before.
How can the pelvic floor be strengthened?
Performing Kegel exercises from the days before the birth is elementary to recover the muscles of that area, increase their recovery and prevent possible loss of urine in the future.
It is suggested to perform these exercises for short periods of time, but to be around two or three times a day.
Little by little, add cardiovascular exercises that are responsible for activating circulation and oxygenate tissues, for example, go for a walk and with the passage of time, incorporates exercises that involve a great impact for the body.
Be careful with the abdominals because you have to wait to be practically recovered and have regenerated the perineal area so you can perform properly, while it is not so and you try hard to do it you will achieve the opposite effect.
Remember that your body has to reorganize the organs, therefore, they must return to their place and this takes time, so you have to be patient with your body.
Do not forget that you are in an intermediate period do not want to have the body before the day after giving birth and assume that you will recover your figure little by little.
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