Richa Chadha starts training just 45 days after giving birth; Postpartum Fitness Tips for New Moms

New mother Richa Chadha, who is well known for her strong presence on screen, is now making headlines for another reason – her quick return to fitness after giving birth. Just 45 days after giving birth, the actress is back in the gym and is taking her post-natal fitness journey seriously. Chadha recently shared a picture of herself on Instagram and proudly said that she is ready to sweat. Her inspiring journey highlights the importance of exercise after giving birth and how new mums can safely ease back into exercise.

The importance of exercise after birth

Exercise after pregnancy offers many benefits, from strengthening the body to improving mental well-being. Postpartum exercise helps strengthen abdominal muscles, increases cardiovascular fitness, and provides a significant energy boost. It also plays a key role in reducing stress, fighting postpartum depression and promoting better sleep. As a new mother, Richa Chadha is setting a great example by prioritizing her fitness. But it’s essential for all moms to understand that while exercise is beneficial, it should be approached with caution to avoid strain or injury.

When to start exercising after giving birth

Just like Richa, many new mothers are eager to get back to their fitness routine after giving birth. However, it is important to consult a health care professional before starting any postpartum exercise program. The American College of Obstetricians and Gynecologists (ACOG) recommends that mothers aim for 150 minutes of moderate aerobic exercise per week, which could include activities such as walking, swimming or cycling. Strength training is also encouraged twice a week, which includes exercises such as yoga or Pilates.

But when is the right time to start? For most women, it is safe to start with gentle exercise – such as walking – in the first few weeks after giving birth. As in Richa’s case, some moms may feel ready sooner than others. However, everyone heals differently and new mothers should follow their doctor’s advice before returning to vigorous exercise.

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Postpartum Fitness Tips for New Moms

Getting back in shape after giving birth doesn’t mean you have to rush. Start slowly and focus on exercises that build strength gradually. Here are some beginner-friendly tips for new moms, such as Dr Sushma Tomar, Consultant Obstetrician and Gynecologist at Fortis Hospital, Kalyan:

Start with gentle movements

Starting with gentle activities, such as walking or stretching, can help restore muscle tone and improve flexibility. You can gradually introduce light exercises such as pelvic tilts, Kegel exercises and gentle yoga poses. These exercises are designed to strengthen the pelvic floor and core, which are important areas affected by pregnancy and childbirth.

Listen to your body

Your body will signal if it is not ready to continue intense exercise. Look out for warning signs such as abdominal or vaginal pain, heavy bleeding or fluid leakage. Heaviness in the pelvic area could indicate pelvic organ prolapse, and any sign of discomfort should prompt a consultation with a healthcare professional. It is important not to push your body beyond its limits, especially in the early stages of recovery.

Heating and cooling

Before starting any exercise routine, it is important to warm up your muscles. Start with light movements such as knee lifts or brisk walking for about 10 minutes. After your workout, cool down with some stretching to prevent muscle stiffness and help your body recover faster.

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Focus on core strength

Pregnancy puts a lot of stress on the abdominal muscles, and for many women, regaining core strength is a priority. However, it is necessary to approach core exercises with caution. Start with basic exercises such as pelvic tilts and gradually progress to more challenging exercises. Avoid exercises that cause abdominal tightness or swelling, as this could be a sign of diastasis recti, a common condition in which the abdominal muscles separate during pregnancy.

Exercises to avoid in the beginning after giving birth

While it may be tempting to dive into vigorous exercise soon after giving birth, certain exercises should be avoided in the beginning. High-impact activities such as running or heavy lifting can strain weakened muscles, especially in the core and pelvic floor. If you notice that you are holding your breath or getting tired during exercise, it is best to stop and contact a doctor or physiotherapist. Abdominal exercises that involve heavy lifting or heavy core activity should also be avoided until the muscles have healed sufficiently.

Richa’s Balanced Approach to Postpartum Fitness

Richa Chadha’s return to the gym just 45 days after giving birth is an inspiring example of how new mothers can balance their fitness goals with motherhood. She emphasizes the importance of self-care while embracing her role as a mother. However, it’s also a reminder that every woman’s postpartum journey is unique and it’s important to listen to your body and take things slow.

Conclusion

For new moms, staying active after giving birth isn’t just about regaining physical strength—it’s also about boosting mental and emotional well-being. Just like Richa Chadha, many moms can use exercise as a way to feel empowered, energized and ready to face the challenges of motherhood. By following safe and effective postpartum fitness tips, you can ensure a smooth transition back into exercise, boosting your confidence and overall health. Always remember to check with your health care provider before starting a workout and listen to your body as you return to your fitness journey.