The Best Fitness Routine After Childbirth

fitness routine after childbirth - HealthCodes DNA

Best way to build your fitness routine after childbirth

Suppose you have recently given birth to a new life; congratulations! It is the most unique and exciting time in your life after forty weeks of pregnancy. After playing with your newborn or looking at the mirror, you might have wondered about returning to your previous self, the more proportioned and shaped. What is the faster and more efficient way to accomplish your goal other than a suitable postnatal workout plan?

However, before you go ahead and start exercising, you must remember that all pregnancies are different, and the same goes for deliveries. Usually, delivery is of two types; standard and complicated.

Normal delivery

Standard delivery is the one when you deliver a baby without any surgery, and it is also known as vaginal delivery. It has always been a popular way of childbirth due to the low mortality and morbidity rate.

Therefore, returning to your fitness routine after a few days is safe if you have gone through standard delivery. Nonetheless, it would be best if you consulted your doctor first.

Complicated delivery

complicated delivery is one when you need a pediatrician in the delivery room. It is also termed prolonged labor and might last over twenty hours. You might also go through a C-section during this kind of delivery.

If you had to go through a C-section, starting exercise immediately after the delivery is unsafe. It would be best if you asked your personal physician’s opinion before getting started on your routine moves.

Tips for workout and exercise after childbirth

If you have already taken your physician’s permission to start a fitness routine after childbirth; you might want to consider the following tips before workout:

Take a slow start, and refrain from heavy exercise because pushing harder may result in medical complications.

Be careful in selecting your moves.

Thirty minutes of daily workout five days a week is enough.

Wait for a minimum of six weeks if you have gone through a C-section.

If you are facing vaginal or abdominal aches, pelvic stress, or other complications, you should prefer the walk-only strategy.

Do not go for weight-loss workouts if you are breastfeeding.

Your joints become weak and soft during pregnancy; therefore, do not choose jerky movement.

Keep yourself hydrated all the time, principally if you are breastfeeding.

What are the benefits of a postnatal workout?

It would help if you stayed motivated to get your fitness back after giving birth. Here are some principal benefits of exercise after childbirth for your motivation.

Postpartum workout helps reduce stress which is common after delivery.

It helps restore the strength of the abdomen muscles.

Workout after childbirth induces good sleep if you are facing postpartum insomnia.

Exercise after giving birth is also suitable for reducing postpartum fatigue.

It is also excellent for boosting your energy level.

It also helps improve your cardiovascular health.

Exercise after delivery also alleviates your mood by stimulating the production of happy chemicals.

It is the best healing activity for your body that has faced many changes during pregnancy.

Best workouts and exercises after childbirth

One thing you should remember is that pregnancy workouts and exercises are slightly different from post-delivery activities in terms of their purposes. The primary purpose of movements during pregnancy is to control body weight, cope with the changes occurring in your body and prepare yourself for labor and delivery.

On the other hand, after giving birth to a child, you work out to lose extra weight, restore your muscular strength, regain the body’s original tone, and cope with postpartum depression.

Let’s discuss the best fitness routine after childbirth to help you cope with several postpartum problems.

1. Walking

Walking is the best way to start your fitness routine after delivering the baby. It is a simple, gentle, and effective way to stay fit and active. You do not have to wait longer for a walk after childbirth. Walking after the childbirth has following benefits:

Walking shortly after giving birth to a baby helps prevent blood clotting, and it helps reduce postpartum depression.

Walking gives you a chance to visit outside. It is crucial to increase your confidence if you are a new mother.

Walking boosts your stamina and helps with postpartum fatigue.

It gets you ready for the regular workout routine.

You might want to walk for only ten to fifteen minutes at the start and then increase the timing gradually. Using variations like backward or zigzag walking may prove more beneficial.

2. Pelvic floor exercise

Pelvic floor exercises, also known as kegel exercises, involve your pelvic area muscles. Pelvic muscles control the passageway of pee and stools, and these are the muscles that help control bladder and bowel movements. Kegel exercise enables you to cope with incontinence or urine leakage, which is common after delivery. The benefits of pelvic floor exercise are:

Kegel exercise helps recover pelvic muscle strength that weakens during delivery.

It helps you with incontinence or urinary leakage, which frequently happens due to pelvic muscle damage.

Pelvic floor exercise also makes sex more exciting and enjoyable after childbirth.

Damaged pelvic muscles also affect your ligaments. Doing kegel exercises strengthens them.

You could start pelvic floor exercises days after childbirth if you had a standard delivery. However, in case of a C-section or complicated delivery, wait for your physician’s approval. You can do Kegels daily or twice a week. Start with a few sets, and then keep increasing the number according to your comfort. You do not want to purchase any equipment for this kind of exercise because they mostly do not work as effectively as advertised.

3. Pilates

Postpartum Pilates helps you in many ways. Your body changes a lot after giving birth to a new life, and these changes cause many physical problems for you, such as weak abdominal muscles, backaches, and shoulder and neck pain. According to experts, Pilates may help you cope with these troubles. Some benefits of postpartum Pilates are mentioned below:

Pilates helps you with diastasis.

Pilates reduces pelvic floor instability by bracing the pelvic area muscles.

Pilates is also helpful in regaining the strength of your joints.

I am doing Pilates regularly for your arm muscle strength.

Pilates also helps you with postpartum anxiety.

After a C-section, you must wait for at least six weeks to start doing Pilates with your doctor’s recommendation. Even if you had a normal pregnancy, do not start immediately without asking your doctor.

4. Squats

Many new moms, who are also regular exercisers, wonder if they can do squats? If you are also a fan of squats, then we have big news for you. According to experts, you can do squats after childbirth without any trouble. Postpartum squats are beneficial for you in many ways.

Squats work almost all the muscles in your legs and strengthen them.

Squats also help you weaken pelvic floor muscles.

Squats help regain core stability.

Squats lessen back and pelvic pain.

If you are facing postnatal stress, then squats can help with that as well.

Squats also help improve the movement of your hip muscles.

While doing squats, avoid heavy lifting as it might cause particular injury or other problems. It is better to keep support by your side before starting the first round. Do squats only when your doctor allows you to.

5. Glute Bridges

fitness routine after childbirth

As with other parts of your body, the buttocks also get affected by pregnancy and childbirth. They become more prominent and baggier. So, new moms want their previous shape back, and the glute bridge is a suitable workout. Following are some benefits of postpartum glute bridges:

Doing glute bridges helps get your buttocks straight.

Unlike other exercises, glute bridges do not stress your lower back.

Glute bridges help you get the posture back.

This exercise also helps you get a flat belly after childbirth.

The aching lower back is a common problem in new moms. Glute bridges also lessen the intensity of lower back pain.

You can add glute bridges to your regular postpartum workout in the second week of standard delivery. However, wait for your doctor’s green signal in case of a C-section.

6. Heel slide

Heel slide is another simple and easy exercise that mainly works your deep core muscle (found primarily in the abdominal region). These muscles lose their strength and tone during pregnancy due to the pressure exerted by the growing baby. According to experts, a heel slide is the best way to regain these muscles’ strength. Here are some benefits of heel slide after childbirth:

Heel slides help improve the mobility of the knee.

This exercise is also beneficial for improving the tone of your buttocks.

Doing regular heel slides enhances blood circulation.

The heel slide is also suitable for diastasis recti.

It is also helpful in bolstering the core muscles, which lose their strength during pregnancy.

The heel slide is also ideal for coccygeus and levator ani.

With your doctor’s permission, you can start doing heel slides a few days after the standard delivery. However, wait for a minimum of two months if you have complicated labor.

7. Pelvic tilt exercise

fitness routine after childbirth

Another best exercise to do after childbirth to regain your abdominal muscle strength is pelvic

tilt exercise. Because during the gestation period, a rapidly growing baby applies pressure, due to which your pelvic loses its stability. This results in many postpartum complications. These problems can effectively be reduced using pelvic tilt exercises. Listed below are some benefits of this exercise:

After gestation and childbirth, your body loses its pre-child posture, and you can recover your previous posture by doing pelvic tilt exercises daily.

Pelvic tilt exercise helps with diastasis recti, a problem where your abs muscles get separated during pregnancy.

This exercise helps improve your pelvic floor muscles’ functionality.

It is another excellent activity to treat lower back aches.

Generally, there is no problem with starting pelvic tilt exercise after one or two days of vaginal delivery. However, in case of any problem, stop immediately and talk to your healthcare professional. Do not go for this workout for six weeks in case of complicated labor such as a C-sec. It would be best to ask your doctor before starting pelvic tilt exercises.

Exercises to avoid after childbirth

Your body undergoes an enormous transformation after gestation and childbirth, especially if you have experienced a C-section. Your muscles are weakened, ligaments have gone soft, and the pelvic has changed its position a little bit. Therefore, you must avoid certain heavy activities long after giving birth. Some of the workouts that you must not do after childbirth are as follows:

– Sit-ups: Sit-ups can be potentially dangerous if you suffer from diastasis recti.

– Push-ups: Specific variations of push-ups can worsen your back-pain problem.

– Crunches: Crunches exert more significant pressure on your back and neck, causing stiffness and aches.

– Russian Twists: You should not try Russian twists if you went through a C-section.

– Jumping: Jumping can increase infection risks if you go through surgery.

Conclusion

Conclusion Exercise and workouts after childbearing are excellent ways to regain your previous self. The physical activities described above are carefully selected for you if you give birth to a child. However, you must start the workout only if your physician allows it.

Besides physical activities, your specific genetic make-up also plays a vital role in regaining muscular strength after childbearing. According to National Center for Biotechnology Information (NCBI), particular genes significantly affect the birth type and mothers’ recovery afterward. These genes, combined with environmental factors, decide:

What kind of delivery are you going to have?

What type of exercise and workout will help you in the process of healing?

Therefore, conducting a DNA fitness test before starting your daily exercise routine would be best. HealthCodes DNA provides the best platform to run tests based on your genome to customize your aerobic and anaerobic workout regimen.

Our Fitness Panel DNA training program uses superior DNA testing technology to customize your postpartum workout plan based on the ratio of your aerobic and anaerobic genetic make-up. These DNA fitness test results will help you select suitable types of both aerobic and anaerobic exercises to boost your recovery.

Additionally, you do not have to wait more than three weeks after sending your saliva sample to get your results. Every fitness program at HealthCodes DNA includes the following:

  1. A user-friendly and non-invasive DNA collection kit with easy-to-understand instructions.
  2. A convenient process to quickly evaluate your body in approximately 2-3 weeks from the comfort of home.
  3. Customized aerobic and anaerobic workout regimen, workout recovery advice, overall fitness potentials, workout mood predispositions, and injury prevention.

 

If you’re looking for the fastest and most direct path to building your best self after childbirth, a DNA fitness program is the most effective tool in your healthy living toolbox to help unlock your best self.

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  2. Genetic Information. Genetic Information refers to features of your DNA that distinguish you from other people (e.g. the As, Ts, Cs, and Gs at particular locations in your genome) and is generated when we analyze and process your saliva sample, or when you otherwise contribute or access your Genetic Information through our Services. Genetic Information includes the HealthCodes DNA Results information reported to you as part of our Services, and may be used for other purposes, as outlined in Section 4 below.

 

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  1. Other Types of Information.

We are always working to enhance our Services with new products, applications and features that may result in the collection of new and different types of information. We will update our privacy statement, as needed.

  1. How we use and share information

HealthCodes DNA will use and share your personal information with third-parties only in the ways that are described in this privacy statement.

  1. Using information to provide, analyze and improve our Services

We use the information described above in Section 3 to operate, provide, analyze and improve our Services. These activities may include, among other things, using your information in a manner consistent with other commitments in this privacy statement, to:

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You may be able to opt-in, opt-out or otherwise adjust your preferences of having your information used for certain of these activities. Please see below to learn more.

We use mobile analytics software to allow us to better understand the functionality of our Mobile Software on your phone. This software may record information such as how often you use the application, the events that occur within the application, aggregated usage, performance data, and where the application was downloaded from. We do not link the information we store within the analytics software to any personally identifiable information you submit within the mobile application.

  1. Using information with your consent

You have the choice to participate in HealthCodes DNA Research by providing your consent. “HealthCodes DNA Research” refers to research aimed at publication in peer-reviewed journals and other research funded by the federal government (such as the National Institutes of Health – NIH) conducted by HealthCodes DNA. HealthCodes DNA Research may be sponsored by, conducted on behalf of, or in collaboration with third-parties, such as non-profit foundations, academic institutions or pharmaceutical companies.  HealthCodes DNA Research may study a specific group or population, identify potential areas or targets for therapeutics development, conduct or support the development of drugs, diagnostics or devices to diagnose, predict or treat medical or other health conditions, work with public, private and/or non-profit entities on genetic research initiatives, or otherwise create, commercialize, and apply this new knowledge to improve health care. HealthCodes DNA Research uses your aggregate or individual-level Genetic Information and Self-Reported Information as specified in the Terms of Service.

Consent process for research. Your Genetic Information and Self-Reported Information may be used for HealthCodes DNA Research only if you have consented to this use by completing a Research Initiatives Consent Document. If you have completed a Research Initiatives Consent Document:

  1. Your aggregated, de-identified Genetic Information may be used for either philanthropic or commercial research purposes as set forth more fully the Research Initiatives Consent Document.
  2. When your Genetic Information and Self-Reported Informationis being used for research purposes, it will not be linked to your Registration Information.
  1. Withdrawing your Consent.You may withdraw your consent to participate in HealthCodes DNA Research Initiatives at any time by emailing us at support@healthcodesdna.com. HealthCodes DNA will not include your Genetic Information or Self-Reported Information in new research occurring after 30 days from the receipt of your request. Any research involving your data that has already been performed or published prior to our receipt of your request will not be reversed, undone, or withdrawn. If you withdraw your consent for research your Genetic Information and Self-Reported Information may still be used by us and shared with our third-party service providers to provide and improve our Services (as described in Section 4.a), and shared as Aggregate Information that does not identify you as an individual (as described in Section 4.d).
  2. What happens if you do NOT consent to HealthCodes DNA Research?If you do not complete a Research Initiatives Consent Document or any additional consent agreement with HealthCodes DNA, your information will not be used for HealthCodes DNA Research Initiatives and you will not be able to use HealthCodes DNA Services.
  1. Recruiting for external research

Academic institutions, healthcare organizations, and other groups are always conducting interesting new research projects. We want to make you aware of these opportunities. While we do not share individual-level Genetic Information or Self-Reported Information with third-parties without your consent, from time to time we may inform you of third-party research opportunities for which you may be eligible. For example, if a university tells us about a new cancer research project, we may send an email to HealthCodes DNA members who potentially fit the relevant eligibility criteria based on their Self-Reported Information to make them aware of the research project and provide a link to participate with the research organization conducting the study.

  1. Information we share with third-parties
  • General service providers.We share the information described above in Section 3 with our service providers, as necessary to provide their services to us. Service providers are third-parties (other companies or individuals) that help us to provide, analyze and improve our Services. For example, we work with third-party laboratories and contractors to process and analyze your saliva sample for purposes of generating your Genetic Information

NOTE: Our service providers act on HealthCodes DNA’s behalf. While we implement procedures and contractual terms to protect the confidentiality and security of your information, we cannot guarantee the confidentiality and security of your information due to the inherent risks associated with storing and transmitting data electronically.

When you purchase a testing kit and report from HealthCodes DNA, you are instructed to send a saliva sample to our third-party laboratory with a unique barcode label. The unique barcode identifies you to us but not to the laboratory. We may also be required to provide to the laboratory, your sex and date of birth or age pursuant to clinical laboratory requirements such as the Clinical Laboratory Improvement Amendments (CLIA). No other Registration Information such as your name, address, email, phone number or other contact information) is required or provided to the laboratory. The receiving personnel at the laboratory will remove and discard your “sender information” from the packaging (e.g., name, address) before testing personnel receive the samples for processing. Receiving personnel do not perform testing, and testing personnel handle saliva samples that are labeled only with the unique barcode. DNA and saliva samples are destroyed after the laboratory completes its work, provided that laboratory legal and regulatory requirements no longer require the actual samples to be maintained. A de-identified copy of genotyping data may be kept in accordance with CLIA. The laboratory securely sends the resulting Genetic Information to our third party reporting company along with your unique barcode. Genetic Information is stored securely on our servers; the laboratory also stores your Genetic Information, but again, labeled only with the barcode.

  • “Targeted advertising” service providers.We may permit third-party advertising networks and providers to collect Web Behavior Information on our Service to help us to deliver targeted online advertisements (“ads”) to you. They use cookies and similar technologies (such as JavaScript, beacons, device identifiers, location data, and clear gifs) to compile information about your browser’s or device’s visits and usage patterns on our Services and on other websites over time, which helps to better personalize ads to match your interests, and to measure the effectiveness of ad campaigns.

If you wish to not have this information used for the purpose of serving you targeted ads, you may be able to opt-out of many advertising networks by visiting here and here (if you are located in Canada, click here; or if you are located in the European Union click here). Please note this does not mean that you have opted-out of being served advertising. You will continue to receive generic ads.

  • Aggregate information.We may share aggregate information with third-parties, which is any information that has been stripped of your Registration (e.g., your name and contact information) and aggregated with information of others so that you cannot reasonably be identified as an individual (“Aggregate Information”). This Aggregate Information is different from “individual-level” information. Individual-level Genetic Information or Self-Reported Information of data about a single individual’s genotypes, diseases or other traits/characteristics information. For example, Aggregate Information may include a statement that “30% of our female users share a particular genetic trait,” without providing any data or testing results specific to any individual user. We may provide such Aggregate Information in commercial arrangements with our business partners. In contrast, individual-level Genetic Information could reveal whether a specific user has a particular genetic trait, or all of the Genetic Information about that user. HealthCodes DNA will ask for your consent to share individual-level Genetic Information or Self-Reported Information with any third-party, other than our service providers as necessary for us to provide the Services to you.
  • Information we share with commonly owned entities.We may share some or all of your information with other companies under common ownership or control of HealthCodes DNA, which may include our subsidiaries, our corporate parent, or any other subsidiaries owned by our corporate parent in order to provide you better service and improve user experience. We may provide additional notice and ask for your consent if we wish to share your information with our commonly owned entities in a materially different way than discussed in this Privacy Statement.
  1. Disclosures required by law

Under certain circumstances your information may be subject to disclosure pursuant to judicial or other government subpoenas, warrants, or orders, or in coordination with regulatory authorities, we may be required to disclose personal data in response to lawful requests by public authorities, including to meet national security or law enforcement requirements. HealthCodes DNA will preserve and disclose any and all information to law enforcement agencies or others if required to do so by law or in the good faith belief that such preservation or disclosure is reasonably necessary to: (a) comply with legal or regulatory process (such as a judicial proceeding, court order, or government inquiry) or obligations that HealthCodes DNA may owe pursuant to ethical and other professional rules, laws, and regulations; (b) enforce the HealthCodes DNA Terms of Service and other policies; (c) respond to claims that any content violates the rights of third-parties; or (d) protect the rights, property, or personal safety of HealthCodes DNA, its employees, its users, its clients, and the public.

NOTE: If you are participating in HealthCodes DNA Research, HealthCodes DNA will withhold disclosure of your personal information involved in such research in response to judicial or other government subpoenas, warrants or orders in accordance with any applicable Certificate of Confidentiality that HealthCodes DNA and/or any of its third party providers has obtained from the National Institutes of Health (NIH). There are limits to what the Certificate of Confidentiality covers so please visit the Certificates of Confidentiality Kiosk ( https://grants.nih.gov/grants/policy/coc/index.htm).

  1. Your choices
  2. Access to your account

If your Registration Information changes, you may access, correct or update most of it from your Account page. You may also modify and delete certain of your information. Please note that you may not be able to delete User Content that has been shared with others through the Service and that you may not be able to delete information that has been shared with third-parties, though we can work with you to prohibit your data from being shared with third-parties in the future. We will respond to your request to access within 30 days.

  1. Marketing communications

By registering for an account, you are agreeing that we may send you promotional emails about our Services. You can opt-out of such emails by clicking the “unsubscribe” button at the bottom of any of our or third-party promotional email communications. Please note that you may not opt-out of receiving non-promotional messages regarding your account, such as technical notices, purchase confirmations, or Service-related emails.

  1. Information you choose to share with others

You may decide to disclose your personal information to friends and/or family members, doctors or other health care professionals, and/or other individuals outside of our Services, including through third-party services such as social networks and third-party apps that connect to our website and mobile apps through our application programming interface (“API”). These third-parties may use your personal information differently than we do under this Privacy Statement. Please make such choices carefully and review the privacy policies of all other third-parties involved in the transaction. For example, if you have enabled a HealthCodes DNA sharing feature with another person who downloads a third-party app that uses our API, your information may also be obtained by that third-party app developer and, potentially, by other users of that third-party app.

In general, personal information, once shared or disclosed, can be difficult to contain or retrieve. HealthCodes DNA will have no responsibility or liability for any consequences that may result because you have released or shared personal information with others.

  1. Account closure

If you no longer wish to participate in our Services or no longer wish to have your personal information be used, you may close your account by sending a request to support@healthcodesdna.com. When closing an account, we remove all Genetic Information within your account (or profile) within thirty (30) days of our receipt of your request. As stated in any applicable Consent Document, however, Genetic Information and/or Self-Reported Information that you have previously provided and for which you have given consent to use in HealthCodes DNA Research cannot be removed from ongoing or completed studies that use the information. Our contracted genotyping laboratory may also retain your Genetic Information as required by local law and we may retain backup copies for a limited period of time pursuant to our data protection policies. In addition, we retain limited Registration Information related to your order history (e.g., name, contact, and transaction data) as long as your account is active or as needed to provide you services, as well as for accounting, audit and compliance purposes.

  1. Important Information
  2. Security measures

HealthCodes DNA takes seriously the trust you place in us. To prevent unauthorized access or disclosure, to maintain data accuracy, and to ensure the appropriate use of information, HealthCodes DNA uses a range of physical, technical, and administrative measures to safeguard your Personal Information. In particular, all connections to and from our website and mobile application are encrypted using Extended Validation Secure Socket Layer (EV SSL) technology.

Please recognize that protecting your Personal Information is also your responsibility. We ask you to be responsible for safeguarding your password, secret questions and answers, and other authentication information you use to access our Services. You should not disclose your authentication information to any third-party and should immediately notify HealthCodes DNA of any unauthorized use of your password. HealthCodes DNA cannot secure Personal Information that you release on your own or that you request us to release.

Your information collected through the Service may be stored and processed in the United States or any other country in which HealthCodes DNA or its subsidiaries, affiliates or service providers maintain facilities and, therefore, your information may be subject to the laws of those other jurisdictions which may be different from the laws of your country of residence.

  1. Business transactions

In the event that HealthCodes DNA goes through a business transition such as a merger, acquisition by another company, or sale of all or a portion of its assets, your information will likely be among the assets transferred. In such a case, your information would remain subject to the promises made in any pre-existing Privacy Statement.

  1. Linked websites

HealthCodes DNA provides links to third-party websites operated by organizations not affiliated with HealthCodes DNA. HealthCodes DNA does not disclose your information to organizations operating such linked third-party websites. HealthCodes DNA does not review or endorse, and is not responsible for, the privacy practices of these organizations. We encourage you to read the privacy statements of each and every website that you visit. This Privacy Statement applies solely to information collected by HealthCodes DNA.

  1. Children’s privacy

HealthCodes DNA is committed to protecting the privacy of children as well as adults. Neither HealthCodes DNA nor any of its Services are designed for, intended to attract, or directed toward children under the age of 18. A parent or guardian, however, may collect a saliva sample from, create an account for, and provide information related to, his or her child. The parent or guardian assumes full responsibility for ensuring that the information that he/she provides to HealthCodes DNA about his or her child is kept secure and that the information submitted is accurate.

  1. Changes to this Privacy Statement

Whenever this Privacy Statement is changed in a material way, a notice will be posted as part of this Privacy Statement and on our customers’ account login pages for 30 days. After 30 days the changes will become effective. In addition, all customers will receive an email with notification of the changes prior to the change becoming effective.

  1. Contact Information

If you have questions about this Privacy Statement, please email HealthCodes DNA at info@HealthCodesDNA.com.