While welcoming a new life, postpartum women also need to pay attention to postpartum rehabilitation, including physical exercise, reasonable diet, and maintaining mental health. Here is a comprehensive postpartum rehabilitation strategy to help new mothers better get through this special period.
Exercise section
The importance of postpartum recovery exercise:
Postpartum exercise is crucial for helping the uterus recover, losing weight, and enhancing physical strength.
2. Gradually start:
Initially, the focus was on gentle stretching exercises, gradually transitioning to postpartum yoga, postpartum fitness exercises, and more.
3. Focus on core muscle groups:
During postpartum exercise, special attention should be paid to the exercise of the transverse abdominis and pelvic floor muscles, which is important for the overall stability of the body.
4. Regular exercise:
Persist in exercising at least three times a week for 30 minutes each time. You can choose suitable sports such as walking, swimming, yoga, etc.
Dietary section
1. Reasonable diet:
Postpartum mothers need to supplement rich nutrients, including protein, vegetables, fruits, and whole grains.
2. Drink plenty of water:
Adequate hydration is crucial for postpartum recovery and breastfeeding, maintaining a good water balance.
3. Avoid rapid weight loss:
Avoid hasty weight loss methods, choose a healthy diet structure, and slowly adjust your weight.
4. Pay attention to postpartum supplementation:
Appropriate supplementation of calcium, iron, vitamins, etc. is beneficial for recovery and infant breastfeeding.
Psychological Health
1. Accept changes in the body:
Postpartum, there will be many changes in the body, and it is important to learn to accept and respect these changes, but strive for perfection.
2. Seeking support:
Share experiences with other new mothers, join postpartum rehabilitation groups, and seek professional psychological counseling.
3. Reasonable time planning:
Give yourself enough time to adapt to new roles and lifestyles, and don't be too anxious.
4. Maintain social activities:
Moderately participate in social activities, communicate with friends and family, and share each other's emotions and experiences.
Postpartum recovery is a gradual process, and each mother has her own rhythm. Through reasonable exercise, diet, and maintenance of mental health, postpartum women can better adapt to new living conditions and radiate a better life.
