For new moms, rest is a must, and so is exercise

The journey of motherhood is filled with joy and wonder, but it can also take a toll on a new mother’s physical and emotional health. Pregnancy and childbirth can lead to weight gain, back pain, and fatigue, among other challenges. As Mother’s Day is being celebrated today, TOI explains how exercise and proper diet can help new moms regain strength, agility, and emotional well-being…
How exercise helps
It can help new mothers lose weight and regain muscle strength
Pelvic floor exercises, yoga, walking can help reduce back pain and fatigue
Can lower the risk of gestational diabetes, and high blood pressure
Can improve cardiovascular health, reduce the risk of heart disease
Good for mental health too
Can improve mood, reduce stress, anxiety, and increase energy levels
Can lower the risk of postpartum depression, and anxiety
Can help new mothers feel more confident, empowered
Helps in self-care and relaxation
How & When To Start
Start slow, preferably after 45 days of delivery. Gradually increase the intensity of exercise
Talk to your doctor before starting any new exercise programme
Make exercise a part of daily routine, try to add fun activities in regime
Join a fitness group, may be online, for motivation and support
Keep an eye on your Diet
Avoid overeating | It’s important to eat a balanced, protein rich, and low-fat diet. Overeating can lead to weight gain
Variety is a must | Include plenty of fruits, vegetables, whole grains, lean protein, and healthy fats
Avoid excess ghee | Ghee is consumed in large quantities post childbirth; but too much of it can lead to weight gain and high cholesterol levels
Stay hydrated | Drinking enough water is important, especially during breastfeeding period
Junk food, a big no | Processed, junk foods are often high in calories, unhealthy fats, and added sugars
EXPERT SPEAK
New mothers often tend to ignore their health. This can take a toll on emotional and physical health. Take time out for yourself and indulge in activities you like. I would also encourage women to focus on their fitness and nutrition which is of paramount importance for good health
Dr Sushama Deshmukh, senior gynaecologist & NOGS president