You’re back home again. You’re happy, but maybe not physically fit. That’s perfectly normal, since your body has gone through significant changes during pregnancy and has worked very hard during the birth of your baby.
After giving birth, speak to your doctor about gentle exercises like walking and pelvic floor strengthening exercises. Giving your muscles a gentle work out at this stage will help tone your body and get you fit again.
Strengthening pelvic floor muscles
During pregnancy and during the act of giving birth, significant demands are made on the muscles that make up your ‘pelvic floor’. Relaxation of these muscles is responsible for poor bladder control, which some women suffer from after giving birth.
Pelvic floor exercises after childbirth can help the muscles to recover more quickly.
Speak to your doctor or physiotherapist for information on pelvic floor muscle exercises that are suitable for you.
Some women experience poor bowel habits after childbirth. This inconvenience can be resolved by eating a fibre-rich diet, drinking plenty of fluids and including some gentle exercise like walking.
To help improve your bowel movements, eat a variety of fibre-rich foods like:
- Wholemeal bread.
- Fibre-rich breakfast cereals.
- Fruits (fresh, canned and dried).
- Legumes (lentils, split peas, chick peas, red kidney beans, baked beans, four bean mix).