New mom Richa Chadha, well-known for her strong on-screen presence, is now making headlines for a different reason—her quick return to fitness after childbirth. Just 45 days after giving birth, the actress is back at the gym, embracing her postpartum fitness journey with enthusiasm. Chadha recently shared a snapshot of herself on Instagram, proudly stating she’s ready to sweat it out. Her inspiring journey shines a light on the importance of postpartum fitness and how new moms can safely ease back into exercise.
The Importance of Postpartum Exercise
Exercising after pregnancy offers a wide range of benefits, from strengthening your body to improving mental well-being. Postpartum exercise helps tone abdominal muscles, enhances cardiovascular fitness, and provides a significant energy boost. It also plays a key role in reducing stress, combating postpartum depression, and promoting better sleep. As a new mother, Richa Chadha is setting a great example by prioritising her fitness. But it’s essential for all moms to understand that while exercise is beneficial, it should be approached with caution to avoid strain or injury.
When to Start Exercising After Giving Birth
Just like Richa, many new mothers are eager to return to their fitness routines after giving birth. However, it’s important to consult with a healthcare professional before starting any postpartum workouts. The American College of Obstetricians and Gynecologists (ACOG) recommends that mothers aim for 150 minutes of moderate aerobic exercise per week, which could include activities like walking, swimming, or biking. Strength training twice a week, involving exercises like yoga or Pilates, is also encouraged.
But when is the right time to begin? For most women, it's safe to start with gentle exercises—like walking—within the first few weeks postpartum. As in Richa’s case, some moms may feel ready sooner than others. However, everybody heals differently, and new mothers should follow their doctor’s advice before diving back into high-intensity workouts.
Postpartum Fitness Tips for New Moms
Getting back into shape after childbirth doesn’t mean you need to rush. Start slow and focus on exercises that build strength gradually. Here are some beginner-friendly tips for new moms, as per Dr Sushma Tomar, Consultant- Obstetrician and Gynaecologist at Fortis Hospital, Kalyan:
Begin with Gentle Movements
Starting with gentle activities, such as walking or stretching, can help restore muscle tone and improve flexibility. You can gradually introduce light exercises like pelvic tilts, Kegel exercises, and gentle yoga poses. These movements are designed to strengthen the pelvic floor and core, which are crucial areas affected by pregnancy and childbirth.
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Listen to Your Body
Your body will provide signals if it’s not ready to resume intense exercise. Watch out for warning signs like abdominal or vaginal pain, excessive bleeding, or fluid leakage. Heaviness in the pelvic region could indicate pelvic organ prolapse, and any signs of discomfort should prompt a consultation with a healthcare provider. It’s important not to push your body beyond its limits, especially in the early stages of recovery.
Warm-Up and Cool Down
Before jumping into any exercise routine, it’s crucial to warm up your muscles. Begin with light movements like knee lifts or brisk walking for about 10 minutes. After exercising, cool down with some gentle stretches to prevent muscle stiffness and help your body recover faster.
Focus on Core Strength
Pregnancy puts a lot of stress on your abdominal muscles, and for many women, regaining core strength is a top priority. However, it’s essential to approach core workouts with caution. Start with basic exercises like pelvic tilts and gradually progress to more challenging moves. Avoid exercises that cause doming or bulging in the abdomen, as this could be a sign of diastasis recti, a common condition where the abdominal muscles separate during pregnancy.
Exercises to Avoid in the Early Postpartum Phase
Though it may be tempting to dive into intense workouts soon after giving birth, certain exercises should be avoided initially. High-impact activities like running or heavy lifting can strain weakened muscles, especially in the core and pelvic floor. If you notice yourself holding your breath or straining during exercise, it’s best to stop and consult a doctor or physical therapist. Abdominal exercises that involve heavy lifting or intense core engagement should also be avoided until your muscles have sufficiently healed.
Richa’s Balanced Approach to Postpartum Fitness
Richa Chadha’s return to the gym just 45 days after giving birth is an inspiring example of how new moms can find balance between their fitness goals and motherhood. She highlights the importance of self-care while embracing her role as a mother. However, it’s also a reminder that every woman's postpartum journey is unique, and it’s important to listen to your body and take things slow.
Bottomline
For new mothers, staying active after childbirth is not just about regaining physical strength—it’s about promoting mental and emotional well-being as well. Just like Richa Chadha, many moms can use fitness as a way to feel empowered, energized, and ready to take on the challenges of motherhood. By following safe and effective postpartum fitness tips, you can ensure a smooth transition back to exercise, boosting your confidence and overall health. Always remember to consult your healthcare provider before starting any workout routine and listen to your body as you ease back into your fitness journey.