Strollers And Postpartum Exercise (Ways for new moms to regain pre-baby body)

What is postpartum exercise and how can strollers help?

 

Postpartum exercise refers to physical activity designed to help new mothers recover and regain strength after childbirth. Furthermore, exercise helps improve the mental health of new moms. These exercises focus on rebuilding core muscles, improving flexibility, enhancing overall fitness and in some cases building a positive community around new moms.  

Strollers can be a valuable tool for postpartum exercise as this allows new moms to exercise while taking care of their little one. Mothers can incorporate brisk walks, jogging (if the stroller is designed for it and with medical clearance), and stroller-based workouts to enhance their cardiovascular fitness and strength training.

As a new mom, you should consider joining stroller fitness classes for a supportive environment. Prioritize safety by ensuring your baby is securely fastened. It’s important for postpartum exercise routines to be gradual and tailored to each mom’s needs, considering factors such as the type of delivery and any postpartum complications. Always consult with your healthcare provider before starting or intensifying any postpartum exercise routine.

What are the positive effects of exercise for new moms? 

Postpartum exercise can have positive effects on mental health for new mothers. Here are some ways in which exercise can contribute to mental well-being:

Endorphin Release

Exercise triggers the release of chemicals like endorphins which is the body’s natural mood lifter. This can help combat feelings of stress, anxiety, and depression. 

Stress Reduction

New mom’s who engage in physical activity find it to be a powerful way to relieve stress. Exercise provides an opportunity to take a break, clear your mind, and focus on the present moment.

Improved Sleep

Regular exercise is associated with better sleep quality. For new mothers dealing with sleep disruptions, establishing a consistent exercise routine may contribute to improved sleep patterns and quality.

Increased Energy Levels

Despite the demands of caring for a newborn, incorporating exercise can boost energy levels and improve mood. This can be especially beneficial during a time when sleep deprivation is common.

Social Interaction

Joining a postpartum exercise class or group can provide the kind of social support that new moms need. This can also help combat the feeling of isolation. Connecting with other new moms can create a supportive community.

Body Image and Confidence

New moms go through major body changes during pregnancy. For many, these changes are hard to accept. Postpartum exercise can contribute to regaining strength and improving body image and positively impacting self-esteem and confidence.

what are different types of postpartum exercises?

Postpartum exercises can include:

 

Pelvic Floor Exercises (Kegels)

This type of exercise strengthens the pelvic floor muscles to improve bladder control and support the uterus and other pelvic organs. To perform this type of exercise, you need to imaging stopping urine flow or the release of gas. When you do this, it will help you identify the muscles to target. Once identified, you need to squeeze and lift these muscles. Hold the contraction for a few seconds then release. Remember to breath normally during this whole process. Repeat this process several times through the day. 

 

Core Strengthening Exercises

Core strengthening exercises target the muscles of the abdomen, back and pelvis. Strengthening these muscles lead to better posture which is very important during postpartum recovery. Some core strengthening exercises included, pelvic tilts, transverse abdominal contractions, pelvic floor bridges, bird dog, plank and leg raises. This is how you perform these exercises:

Pelvic Tilts

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your abdominal muscles and push your lower back into the floor.
• Hold for a few seconds, then relax. Repeat.

Transverse Abdominal Contractions

• Sit or lie down comfortably.
• Inhale deeply, expanding your abdomen.
• Exhale completely, pulling your navel toward your spine.
• Hold for a few seconds, then relax. Repeat.

Pelvic Floor Bridges

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your abdominal and pelvic floor muscles.
• Lift your hips off the floor, creating a straight line from shoulders to knees.
• Hold briefly, then lower your hips back down.

Bird Dog

• Start on hands and knees in a tabletop position.
• Extend your right arm forward and left leg back, keeping your back flat.
• Hold for a moment, then return to the starting position and switch sides.

Plank

• Begin in a push-up position, or for a modified version, rest on your forearms.
• Keep your body in a straight line from head to heels, engaging your core.
• Hold for as long as you can maintain proper form.

Leg Raises

• Lie on your back with legs straight.
• Lift your legs toward the ceiling, keeping them straight.
• Lower them slowly without letting them touch the floor.

Cardiovascular Exercise

Cardio or aerobic exercises are designed to raise the heart rate and enhance the efficiency of your cardiovascular system. This type of exercise target large muscle groups and increases the body’s demand for oxygen, hence the name aerobic exercise. Cardio improves heart health, lung capacity and enhances overall fitness.  Examples of cardio exercises include:

• Walking: A low-impact exercise that can be easily incorporated into daily routines.
• Running/Jogging: Higher intensity than walking, running and jogging are effective ways to boost cardiovascular fitness.
• Cycling: Riding a bike, whether outdoors or using a stationary bike, is an excellent cardiovascular workout.
• Swimming: A full-body exercise that is easy on the joints, making it suitable for many individuals.
• Jumping Rope: An efficient and portable cardio exercise that also improves coordination.
• Dancing: Whether in a structured class or just dancing around at home, it’s a fun way to get your heart rate up.
• Rowing: Engaging both upper and lower body, rowing is a great cardiovascular and strength-building exercise.
• Aerobic Classes: Participating in classes like aerobics, step aerobics, or dance aerobics provides a structured and energetic cardio workout.

It’s generally recommended to aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise per week, along with muscle-strengthening activities on two or more days per week. However, individual needs may vary, and it’s advisable to consult with a healthcare professional before starting a new exercise routine, especially after childbirth.

Posture Exercises

Focusing on maintaining good posture to alleviate any strain on the back and neck muscles, especially important for new mothers who may spend extended periods nursing or carrying their baby.

Yoga and Pilates

These exercises emphasize flexibility, strength, and relaxation. Modified versions are often recommended for postpartum women.

Strength Training

Incorporating light weights or resistance bands for overall strength training, with a focus on the major muscle groups.

Low-Impact Aerobics

Engaging in exercises that get the heart rate up without high-impact stress, like stationary cycling or low-impact aerobics.

Always consult with a healthcare professional before starting any postpartum exercise routine to ensure it’s safe for your individual circumstances. Tailor the exercises to your fitness level and listen to your body throughout the process.

 

Can strollers be used as an exercise tool postpartum?

Yes, strollers can be used as a versatile exercise tool for postpartum fitness. Here are some ways to incorporate strollers into your exercise routine:

Walking

Brisk walking with the stroller is an excellent low-impact cardiovascular exercise. It allows you to enjoy the outdoors and engage in physical activity while pushing your baby in the stroller.

Power Walking or Jogging

Many strollers are designed for jogging and have features like larger wheels and suspension systems. Once you receive clearance from your healthcare provider, you may incorporate power walking or gentle jogging into your routine.

Stroller Workouts

Some fitness routines are specifically designed for moms with strollers. These workouts often include strength training exercises, lunges, and squats while incorporating the stroller.

Stroller Strides Classes

Some fitness programs offer group classes where moms exercise together, incorporating their strollers into a variety of workouts. These classes may include both cardio and strength training elements.

Remember to start slowly and gradually increase intensity based on your fitness level and your healthcare provider’s recommendations. Always ensure your baby is securely fastened in the stroller, and be mindful of your posture and form while exercising.

What type of strollers can be used for exercise?

Strollers designed for exercise typically have features that make them suitable for more active routines. Look for strollers with the following characteristics:

Three-Wheel Design

Jogging strollers often have a three-wheel design (one front wheel and two rear wheels) for better maneuverability during running or fast-paced walking.

Larger Wheels

Strollers with larger, air-filled wheels provide better stability and smoother rides, especially on uneven terrain.

Suspension System

A good suspension system helps absorb shocks, ensuring a smoother ride for both the baby and the person pushing the stroller during more vigorous activities.

Lockable Front Wheel

Many jogging strollers have a front wheel that can be locked into a fixed position for stability during running and unlocked for easier maneuvering during regular strolls.

Safety Features

Ensure the stroller has a secure harness system to keep your baby safely in place, especially during faster activities.

Adjustable Handlebar

An adjustable handlebar allows you to find a comfortable height, accommodating different user heights.

When choosing a stroller for exercise, always follow the manufacturer’s guidelines and consider consulting with your healthcare provider to ensure it’s appropriate for your postpartum fitness routine. Remember, not all strollers are designed for jogging or fast-paced activities, so choose one specifically labeled for such purposes.

 

When should you start exercising after having a baby?

The timing for starting postpartum exercise varies for each individual and depends on factors such as the type of delivery, any complications during childbirth, and the overall health of the mother. In general, it’s advisable to wait until you receive clearance from your healthcare provider, typically at the postpartum checkup, which is usually around six weeks after delivery.

However, gentle activities like walking and pelvic floor exercises may be initiated earlier, often within the first few days after childbirth, unless otherwise advised by your healthcare professional. The key is to listen to your body, start gradually, and avoid high-impact exercises initially.

Always consult with your healthcare provider before beginning any postpartum exercise routine to ensure that it’s safe and tailored to your specific situation. They can provide personalized recommendations based on your health and recovery.