Sport with your baby

| It has been 9 months in which your body has gone through great and different changes, but after delivery you have to try to return to normal and perform physical activity will be "an ace up the sleeve" for all those moms who want to recover your physical shape and even share those moments with your baby.

It is very important that rush is not part of the postpartum dictionary. The body has had to adapt a lot, there are many anatomical areas that have been altered during pregnancy (muscles, joints ...). You have to give it time to recover and respect the "tempos".

In addition, it will be necessary to bear in mind that it will not be the same to have had a vaginal delivery, episiotomy or a cesarean delivery, which in short is a surgical intervention. These considerations will be important when establishing a training routine, so consulting with a professional is essential.

Thus, after being discharged from the doctor and having passed "quarantine" (4-6 weeks) without complications, the activity can be gradually incorporated. The first objective will be not so much training, understood as recovering the physical level prior to pregnancy but the "rehabilitation" of the pelvic floor, abdomen and all those structures related to these.

During the first few weeks, It will seek to recover the connection between the pelvic floor and the lumbo-abdominal girdle. Exercises in which the musculature is the protagonist and although the weight and the smaller or larger belly (which may have been left) are a concern, they should not be the priority.

The objective is to restore tone to the muscles so that a posteriori begin to do physical activity without risk of injury and the appearance of associated pathologies such as urinary incontinence (due to a lack of pelvic floor tone).

Starting to push the cart is an activity that, by the mere fact of being a mother, already "is incorporated into the position". Dressing in sportswear and appropriate footwear for outings, initially shorter and at a more leisurely pace, to increase pace and distance is the recommendation as far as aerobic activity is concerned.

As the weeks progress, aerobic activity will increase in number of minutes, but without being detrimental to muscle recovery. There are a series of exercises that can be done with the smallest of the house, these being our "dumbbells".

Squats in which the movement is made with the baby in the hands, the movement of sitting it up and lifting it from the cart or putting it on the mother's legs while she does abdominal reinforcement work, allows the mother to share time with her son and her once regain your physical form.

Outings for walks can become more active outings and go for a run, as long as the pelvic floor has the right tone. The "little one" can also be our companion, but it is very important that his stroller is adapted. The most recommended thing is that it be a specific cart for running since it supports their head in a correct way and has adequate cushioning that depends on the terrain on which it is run will be more than necessary.

The excuse of time is therefore less when time and space are shared, and that is possible.

• Exercising after quarantine progressively will help you regain shape and share time with your baby.
• Going for a walk or a run (if the stroller allows it) is already a good exercise to practice together.
• Squatting while holding your baby up and sitting in the stroller is also a good exercise option that will have fun.

REMEMBER THAT

With them you have at your disposal a wide medical chart for any consultation you want to make before starting to get in shape.