Training By Trimester: 4th Trimester


The American College of Obstetricians and Gynecologists, ACOG, recommends starting gentle movements for new moms because:

It boosts energy levels.

It promotes better sleep.

It relieves stress and helps regulate emotions.

It may be useful in preventing postpartum depression.

While some moms may be eager to resume their fitness routine, we want to emphasize the importance of taking it slow. Walking is an excellent way to reintroduce movement into your daily life, whether strolling around the house or walking up and down the street. Walk with friends, family, and neighbors; this social support is crucial during this trimester. You can walk with a stroller, baby-wearing, or alone if you have a trusted companion or partner to watch the baby.

These walks should not focus on time, power walking, or intensity. Instead, they gently remind the body of its natural ability to take one step after another. Your goal is to move forward physically and mentally at a comfortable pace.

If you’re able to walk outside, you’ll also benefit from receiving vitamin D, which can boost your immunity and lift your endorphins. However, walking indoors around the house, especially while the baby is napping, is equally important during the fourth trimester.

Recent postpartum women should prioritize reconnecting with their breath because it offers numerous physical and emotional benefits during the postpartum period. Pregnancy and childbirth can lead to changes in breathing patterns and diaphragmatic function, making it essential to re-establish proper breathing techniques. Focusing on conscious and deep breathing can help reduce stress, anxiety, and postpartum depression, promoting emotional well-being. Moreover, deep breathing aids in core and pelvic floor muscle activation, supporting the recovery of these essential areas after childbirth. By reconnecting with breath, you can improve your body’s healing process, regain strength, and enhance overall relaxation and mindfulness, fostering a healthier and more balanced postpartum experience.

Remember, the 4th trimester is a time of recovery and adjustment, so you must be kind to yourself and prioritize your well-being as you navigate this beautiful journey of motherhood.

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