SlideShare a Scribd company logo
1 of 20
Download to read offline
Weekly
physical activity
recommendation
after delivery
2
Regular physical activity
• improves physical fitness and increases energy
• boosts mood and supports mental well-being
• helps to return to pre-pregnancy weight.
3
BOOSTING MOOD
during postpartum
4
Restorative sleep
sufficiently
• During sleep, your brain structures
your thoughts and helps you to
recover from daily stress.
• Learn to recognise the amount of
sleep that you need and try to
match your sleeping habits with
your baby’s sleep pattern.
5
Breaks to
sedentary behaviour
whenever possible
Breaks
• improve blood circulation
• activate muscles
• and reduce strain on your body.
Set yourself screen time limits and
decide which TV programmes
you wish to watch.
6
Utilise everyday opportunities
to be physically active
7
Light physical activity
as often as possible
Every step counts.
Utilise:
• household chores​
• shopping trips​
• outdoor activities ​
with your family​
• and other daily activities.
Remember to also rest during the day.
8
How much
physical activity is good for you?
9
Moderate
physical activity
at least 2 h 30 min per week
All activity that increases
your heart rate counts.
Physical activity is moderate
if you are able to talk despite
shortness of breath.
OR
10
Vigorous
physical activity
at least 1 h 15 min per week
You will achieve the same
health benefits in a shorter time
when you increase the intensity of
your activity.
Physical activity is vigorous
if talking is difficult due to
shortness of breath.
IN ADDITION
11
Muscle
strengthening and
balance activities
at least twice a week
Use your muscles and challenge
your balance more than normally.
Choose your way, e.g.
weight training, stair climbing,
group exercise.
12
Adapt
to your resources
Even short bouts of physical
activity count.
13
When can you start
physical activity?
• Recovering from delivery is different for each individual
– you can start light physical activity as soon as you
feel ready to do so.
• Listen to your body and gradually increase
the amount and intensity of physical activity.
• If you are uncertain, do not hesitate to consult
your nurse or doctor.
14
What kind of physical activity
is suitable? 1/3
• Start pelvic floor muscle training right after
delivery – it prevents possible urinary
incontinence.
• Further advice is provided by e.g. your maternity
care and the physiotherapist of your local health
centre.
• Instructions on pelvic floor muscle exercises
are available in Finnish at www.kaypahoito.fi
15
What kind of physical activity
is suitable? 2/3
• Choose activities that you find safe and familiar,
e.g. workout sessions with your baby or pram
walking.
• In the beginning, avoid physical activities that
include intense jumps or rapid changes of
direction, because your ligaments might have
loosened due to hormonal changes.
16
What kind of physical activity
is suitable? 3/3
• You may return to running 3 months after
delivery at the earliest.
• Before graded return you should not have
any symptoms of pelvic floor weakness in
everyday activities or running attempts.
17
Physical activity and
breastfeeding
• Drink enough fluids during physical activity.
• Physical activity of moderate intensity does not
affect the quantity or quality of breast milk,
the ability to breastfeed or the baby’s growth.
• The best time for breastfeeding is before
physical activity – the breasts become lighter
and physical activity is more comfortable.
18
By being physically active
you support both your own and
your baby’s well-being.
19
10.6.2020
Sources
2018 Physical Activity Guidelines Advisory Committee. 2018 Physical Activity Guidelines Advisory Committee Scientific Report. Washington, DC: U.S.
Department of Health and Human Services, 2018.
Bø K, Artal R, Bakarat R ym. Exercise and pregnancy in recreational and elite athletes: 2016/2017 evidence summary from the IOC expert group meeting,
Lausanne. Part 5. Recommendations for health professionals and active women. Br J Sports Med 2018;52:1080-1085.
DiPietro L, Evenson KR, Bloodgood B ym. Benefits of physical activity during pregnancy and postpartum:
An umbrella review. Med Sci Sports Exerc 2019;51:1292-1302.
Duodecim Terveyskirjasto. Raskaus ja liikunta. Lääkärikirja Duodecim 28.9.2020, www.terveyskirjasto.fi
Donnelly GM, Rankin A, Mills H ym. Infographic. Guidance for medical, health and fitness professionals to support women in returning to running postnatally. Br J
Sports Med 2020;54:114-115.
Luoto R. Liikuntasuositukset raskauden aikana. Duodecim 2019;135(21):2079-2084.
Meah VL, Davies GA, Davenport MH. Why can’t I exercise during pregnancy? Time to revisit medical ´absolute´ and
´relative´contraindications: systematic review of evidence of harm and a call to action. Br J Sports Med 2020;54:1395-1404.
Mottola MF, Davenport MH, Ruchat S-M ym. 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med 2018;52:1339-1346.
Mottola MF, Nagpal TS, Bgeginski R ym. Is supine exercise associated with adverse maternal and fetal outcomes? A systematic review. Br J
Sports Med 2019;53:82-89.
The American College of Obstetricians and Gynecologists (ACOG). Physical activity and exercise during pregnancy and the postpartum period.
ACOG Committee Opinion No. 804. Obstetrics & Gynecology 2020;135:e178–188.
Thank you!
ukkinstituutti.fi/en

More Related Content

Similar to Physical activity recommendation after delivery

Overall health converted
Overall health convertedOverall health converted
Overall health convertedSekarTech
 
Physical activity recommendation for 18–64-year-olds
Physical activity recommendation for 18–64-year-oldsPhysical activity recommendation for 18–64-year-olds
Physical activity recommendation for 18–64-year-oldsUKK-instituutti
 
Importance of exercise in managing diabetes
Importance of exercise in managing diabetesImportance of exercise in managing diabetes
Importance of exercise in managing diabetesReham Mokhtar Lasheen
 
PE 7 Physical Fitness.pptx
PE 7 Physical Fitness.pptxPE 7 Physical Fitness.pptx
PE 7 Physical Fitness.pptxCherEdz
 
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 monthsujanshrestha113
 
One Simple Way To Maintain Your Balance And Prevent Dizziness
One Simple Way To Maintain Your Balance And Prevent DizzinessOne Simple Way To Maintain Your Balance And Prevent Dizziness
One Simple Way To Maintain Your Balance And Prevent Dizzinessjebin jacob
 
Secure your network and endpoints with built-in malware & phishing protection.
Secure your network and endpoints with built-in malware & phishing protection.Secure your network and endpoints with built-in malware & phishing protection.
Secure your network and endpoints with built-in malware & phishing protection.HABEEB VT
 
Overall health to live a stress free life
Overall health to live a stress free lifeOverall health to live a stress free life
Overall health to live a stress free lifeSanskarSalunkhe
 
Fitness psychology
Fitness psychologyFitness psychology
Fitness psychologyREXAGENT
 
F11 aus physical activity type 2 diabetes
F11 aus physical activity   type 2 diabetesF11 aus physical activity   type 2 diabetes
F11 aus physical activity type 2 diabetesDiabetes for all
 
Physical Activities and Exercise.pptxfff
Physical Activities and Exercise.pptxfffPhysical Activities and Exercise.pptxfff
Physical Activities and Exercise.pptxfffJadeRomorosa
 
Physical Fitness and Exercise During the COVID-19.pptx
Physical Fitness and Exercise During the COVID-19.pptxPhysical Fitness and Exercise During the COVID-19.pptx
Physical Fitness and Exercise During the COVID-19.pptxpallaviparmar9
 
Lessons you can learn from fitness classes
Lessons you can learn from fitness classesLessons you can learn from fitness classes
Lessons you can learn from fitness classesBijeeshMayathy
 

Similar to Physical activity recommendation after delivery (20)

Overall health converted
Overall health convertedOverall health converted
Overall health converted
 
Walking and jogging
Walking and joggingWalking and jogging
Walking and jogging
 
Overall health
Overall healthOverall health
Overall health
 
Physical activity recommendation for 18–64-year-olds
Physical activity recommendation for 18–64-year-oldsPhysical activity recommendation for 18–64-year-olds
Physical activity recommendation for 18–64-year-olds
 
Importance of exercise in managing diabetes
Importance of exercise in managing diabetesImportance of exercise in managing diabetes
Importance of exercise in managing diabetes
 
PE 7 Physical Fitness.pptx
PE 7 Physical Fitness.pptxPE 7 Physical Fitness.pptx
PE 7 Physical Fitness.pptx
 
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 month
 
Overall health
Overall healthOverall health
Overall health
 
One Simple Way To Maintain Your Balance And Prevent Dizziness
One Simple Way To Maintain Your Balance And Prevent DizzinessOne Simple Way To Maintain Your Balance And Prevent Dizziness
One Simple Way To Maintain Your Balance And Prevent Dizziness
 
Secure your network and endpoints with built-in malware & phishing protection.
Secure your network and endpoints with built-in malware & phishing protection.Secure your network and endpoints with built-in malware & phishing protection.
Secure your network and endpoints with built-in malware & phishing protection.
 
Overall health
Overall healthOverall health
Overall health
 
Overall health to live a stress free life
Overall health to live a stress free lifeOverall health to live a stress free life
Overall health to live a stress free life
 
Fitness psychology
Fitness psychologyFitness psychology
Fitness psychology
 
F11 aus physical activity type 2 diabetes
F11 aus physical activity   type 2 diabetesF11 aus physical activity   type 2 diabetes
F11 aus physical activity type 2 diabetes
 
Physical Activities and Exercise.pptxfff
Physical Activities and Exercise.pptxfffPhysical Activities and Exercise.pptxfff
Physical Activities and Exercise.pptxfff
 
Physical Fitness and Exercise During the COVID-19.pptx
Physical Fitness and Exercise During the COVID-19.pptxPhysical Fitness and Exercise During the COVID-19.pptx
Physical Fitness and Exercise During the COVID-19.pptx
 
Overall health
Overall healthOverall health
Overall health
 
Overall health converted
Overall health convertedOverall health converted
Overall health converted
 
Lessons you can learn from fitness classes
Lessons you can learn from fitness classesLessons you can learn from fitness classes
Lessons you can learn from fitness classes
 
Overall Health 2021
Overall Health 2021Overall Health 2021
Overall Health 2021
 

More from UKK-instituutti

Liikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafi
Liikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafiLiikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafi
Liikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafiUKK-instituutti
 
Motionsrekommendation för över 65-åringar
Motionsrekommendation för över 65-åringarMotionsrekommendation för över 65-åringar
Motionsrekommendation för över 65-åringarUKK-instituutti
 
Anpassade motionsrekommendationer
Anpassade motionsrekommendationerAnpassade motionsrekommendationer
Anpassade motionsrekommendationerUKK-instituutti
 
Liikkumisen suositus raskaana olevalle
Liikkumisen suositus raskaana olevalleLiikkumisen suositus raskaana olevalle
Liikkumisen suositus raskaana olevalleUKK-instituutti
 
Soveltavan liikkumisen suositus
Soveltavan liikkumisen suositusSoveltavan liikkumisen suositus
Soveltavan liikkumisen suositusUKK-instituutti
 
Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...
Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...
Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...UKK-instituutti
 
Suositukset lasten ja nuorten liikuntavammojen ehkäisyyn
Suositukset lasten ja nuorten liikuntavammojen ehkäisyynSuositukset lasten ja nuorten liikuntavammojen ehkäisyyn
Suositukset lasten ja nuorten liikuntavammojen ehkäisyynUKK-instituutti
 
Paluu urheiluun koronavirustaudin (COVID-19) jälkeen
Paluu urheiluun koronavirustaudin (COVID-19) jälkeenPaluu urheiluun koronavirustaudin (COVID-19) jälkeen
Paluu urheiluun koronavirustaudin (COVID-19) jälkeenUKK-instituutti
 
Lasten ja nuorten liikkumissuositus
Lasten ja nuorten liikkumissuositusLasten ja nuorten liikkumissuositus
Lasten ja nuorten liikkumissuositusUKK-instituutti
 
Liikkumisen suositus yli 65-vuotiaille
Liikkumisen suositus yli 65-vuotiailleLiikkumisen suositus yli 65-vuotiaille
Liikkumisen suositus yli 65-vuotiailleUKK-instituutti
 
Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...
Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...
Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...UKK-instituutti
 
Liikkumisen suositus synnyttäneille
Liikkumisen suositus synnyttäneilleLiikkumisen suositus synnyttäneille
Liikkumisen suositus synnyttäneilleUKK-instituutti
 
Motionsrekommendationer för gravida
Motionsrekommendationer för gravidaMotionsrekommendationer för gravida
Motionsrekommendationer för gravidaUKK-instituutti
 
Motionsrekommendationen efter förlossningen
Motionsrekommendationen efter förlossningenMotionsrekommendationen efter förlossningen
Motionsrekommendationen efter förlossningenUKK-instituutti
 
Yleisimmät urheiluvammat kasvuikäisillä. Olli Kattilakoski
Yleisimmät urheiluvammat kasvuikäisillä. Olli KattilakoskiYleisimmät urheiluvammat kasvuikäisillä. Olli Kattilakoski
Yleisimmät urheiluvammat kasvuikäisillä. Olli KattilakoskiUKK-instituutti
 
Lasten ja nuorten urheiluvammojen ehkäisy. Mari Leppänen
Lasten ja nuorten urheiluvammojen ehkäisy. Mari LeppänenLasten ja nuorten urheiluvammojen ehkäisy. Mari Leppänen
Lasten ja nuorten urheiluvammojen ehkäisy. Mari LeppänenUKK-instituutti
 
Lasten ja nuorten urheiluvammojen yleisyys. Mari Leppänen
Lasten ja nuorten urheiluvammojen yleisyys. Mari LeppänenLasten ja nuorten urheiluvammojen yleisyys. Mari Leppänen
Lasten ja nuorten urheiluvammojen yleisyys. Mari LeppänenUKK-instituutti
 
Digitaalinen elintapaneuvonta – hankekooste infograafina
Digitaalinen elintapaneuvonta – hankekooste infograafinaDigitaalinen elintapaneuvonta – hankekooste infograafina
Digitaalinen elintapaneuvonta – hankekooste infograafinaUKK-instituutti
 
Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6
Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6
Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6UKK-instituutti
 
Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...
Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...
Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...UKK-instituutti
 

More from UKK-instituutti (20)

Liikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafi
Liikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafiLiikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafi
Liikuntaraportti 2022: 20–69-vuotiaiden liikkuminen Suomessa -infograafi
 
Motionsrekommendation för över 65-åringar
Motionsrekommendation för över 65-åringarMotionsrekommendation för över 65-åringar
Motionsrekommendation för över 65-åringar
 
Anpassade motionsrekommendationer
Anpassade motionsrekommendationerAnpassade motionsrekommendationer
Anpassade motionsrekommendationer
 
Liikkumisen suositus raskaana olevalle
Liikkumisen suositus raskaana olevalleLiikkumisen suositus raskaana olevalle
Liikkumisen suositus raskaana olevalle
 
Soveltavan liikkumisen suositus
Soveltavan liikkumisen suositusSoveltavan liikkumisen suositus
Soveltavan liikkumisen suositus
 
Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...
Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...
Liikkumisen vaikutukset – Missä ajassa liikkumista aloitteleva voi odottaa va...
 
Suositukset lasten ja nuorten liikuntavammojen ehkäisyyn
Suositukset lasten ja nuorten liikuntavammojen ehkäisyynSuositukset lasten ja nuorten liikuntavammojen ehkäisyyn
Suositukset lasten ja nuorten liikuntavammojen ehkäisyyn
 
Paluu urheiluun koronavirustaudin (COVID-19) jälkeen
Paluu urheiluun koronavirustaudin (COVID-19) jälkeenPaluu urheiluun koronavirustaudin (COVID-19) jälkeen
Paluu urheiluun koronavirustaudin (COVID-19) jälkeen
 
Lasten ja nuorten liikkumissuositus
Lasten ja nuorten liikkumissuositusLasten ja nuorten liikkumissuositus
Lasten ja nuorten liikkumissuositus
 
Liikkumisen suositus yli 65-vuotiaille
Liikkumisen suositus yli 65-vuotiailleLiikkumisen suositus yli 65-vuotiaille
Liikkumisen suositus yli 65-vuotiaille
 
Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...
Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...
Infograafi: ikäihmisten liikkumisen edistäminen vähentää kaatumisia ja säästä...
 
Liikkumisen suositus synnyttäneille
Liikkumisen suositus synnyttäneilleLiikkumisen suositus synnyttäneille
Liikkumisen suositus synnyttäneille
 
Motionsrekommendationer för gravida
Motionsrekommendationer för gravidaMotionsrekommendationer för gravida
Motionsrekommendationer för gravida
 
Motionsrekommendationen efter förlossningen
Motionsrekommendationen efter förlossningenMotionsrekommendationen efter förlossningen
Motionsrekommendationen efter förlossningen
 
Yleisimmät urheiluvammat kasvuikäisillä. Olli Kattilakoski
Yleisimmät urheiluvammat kasvuikäisillä. Olli KattilakoskiYleisimmät urheiluvammat kasvuikäisillä. Olli Kattilakoski
Yleisimmät urheiluvammat kasvuikäisillä. Olli Kattilakoski
 
Lasten ja nuorten urheiluvammojen ehkäisy. Mari Leppänen
Lasten ja nuorten urheiluvammojen ehkäisy. Mari LeppänenLasten ja nuorten urheiluvammojen ehkäisy. Mari Leppänen
Lasten ja nuorten urheiluvammojen ehkäisy. Mari Leppänen
 
Lasten ja nuorten urheiluvammojen yleisyys. Mari Leppänen
Lasten ja nuorten urheiluvammojen yleisyys. Mari LeppänenLasten ja nuorten urheiluvammojen yleisyys. Mari Leppänen
Lasten ja nuorten urheiluvammojen yleisyys. Mari Leppänen
 
Digitaalinen elintapaneuvonta – hankekooste infograafina
Digitaalinen elintapaneuvonta – hankekooste infograafinaDigitaalinen elintapaneuvonta – hankekooste infograafina
Digitaalinen elintapaneuvonta – hankekooste infograafina
 
Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6
Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6
Ohjaustaitojen itsearviointi – vertaisohjaajan tietopaketti osa 6
 
Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...
Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...
Kunnon osa-alueiden harjoittaminen liikuntaryhmissä – vertaisohjaajan tietopa...
 

Recently uploaded

2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...
2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...
2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...Compliatric Where Compliance Happens
 
Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...
Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...
Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...Oleg Kshivets
 
AI in Pediatrics: Taking Baby Steps in the Big World of Data
AI in Pediatrics: Taking Baby Steps in the Big World of DataAI in Pediatrics: Taking Baby Steps in the Big World of Data
AI in Pediatrics: Taking Baby Steps in the Big World of DataIris Thiele Isip-Tan
 
Enhancing Health Through Personalized Nutrition
Enhancing Health Through Personalized NutritionEnhancing Health Through Personalized Nutrition
Enhancing Health Through Personalized NutritionNeighborhood Trainer
 
2024 Medicare AEP Shopping Experience: Consumer Insight Survey
2024 Medicare AEP Shopping Experience: Consumer Insight Survey2024 Medicare AEP Shopping Experience: Consumer Insight Survey
2024 Medicare AEP Shopping Experience: Consumer Insight SurveyMedia Logic
 
Mark-Klimek-Lectures-1-To-12 NCLEX EXAMINATION
Mark-Klimek-Lectures-1-To-12 NCLEX EXAMINATIONMark-Klimek-Lectures-1-To-12 NCLEX EXAMINATION
Mark-Klimek-Lectures-1-To-12 NCLEX EXAMINATIONes5735583
 
Leading big change: what does it take to deliver at large scale?
Leading big change: what does it take to deliver at large scale?Leading big change: what does it take to deliver at large scale?
Leading big change: what does it take to deliver at large scale?HelenBevan4
 
Your Radiotherapy Destination Gokuldas Hospital.
Your Radiotherapy Destination Gokuldas Hospital.Your Radiotherapy Destination Gokuldas Hospital.
Your Radiotherapy Destination Gokuldas Hospital.Gokuldas Hospital
 
The Sensory Organs ( Anatomy & Physiology)
The Sensory Organs ( Anatomy & Physiology)The Sensory Organs ( Anatomy & Physiology)
The Sensory Organs ( Anatomy & Physiology)Nagamani Manjunath
 
Disseminated Intravascular Coagulation.ppt
Disseminated Intravascular Coagulation.pptDisseminated Intravascular Coagulation.ppt
Disseminated Intravascular Coagulation.pptSameer Jain
 
Family Adoption Programme first year mbbs.pptx
Family Adoption Programme first year mbbs.pptxFamily Adoption Programme first year mbbs.pptx
Family Adoption Programme first year mbbs.pptxKritikaMishra43
 
Weighing the Risks and Benefits: Angioplasty at Gokuldas Hospitals
Weighing the Risks and Benefits: Angioplasty at Gokuldas HospitalsWeighing the Risks and Benefits: Angioplasty at Gokuldas Hospitals
Weighing the Risks and Benefits: Angioplasty at Gokuldas HospitalsGokuldas Hospital
 
Presentation for Alzheimers Disease.pptx
Presentation for Alzheimers Disease.pptxPresentation for Alzheimers Disease.pptx
Presentation for Alzheimers Disease.pptxravisutar1
 
LABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEM
LABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEMLABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEM
LABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEMRommel Luis III Israel
 
DISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWAT
DISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWATDISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWAT
DISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWATNehaKewat
 
preeti cornea ..physiology of cornea.ppt
preeti cornea ..physiology of cornea.pptpreeti cornea ..physiology of cornea.ppt
preeti cornea ..physiology of cornea.pptpreetiagarwal53
 
Understanding Cholera: Epidemiology, Prevention, and Control.pdf
Understanding Cholera: Epidemiology, Prevention, and Control.pdfUnderstanding Cholera: Epidemiology, Prevention, and Control.pdf
Understanding Cholera: Epidemiology, Prevention, and Control.pdfSasikiranMarri
 
The goal of a Code Review Security Aardwolf Security.docx
The goal of a Code Review Security Aardwolf Security.docxThe goal of a Code Review Security Aardwolf Security.docx
The goal of a Code Review Security Aardwolf Security.docxAardwolf Security
 
Nursing Diagnosis: The Second Phase of The Nursing Process
Nursing Diagnosis: The Second Phase of The Nursing ProcessNursing Diagnosis: The Second Phase of The Nursing Process
Nursing Diagnosis: The Second Phase of The Nursing ProcessRommel Luis III Israel
 

Recently uploaded (20)

2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...
2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...
2024 Compliatric Webinar Series - OSV Overview and Panel Discussion April 202...
 
Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...
Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...
Local Advanced Esophageal Cancer (T3-4N0-2M0): Artificial Intelligence, Syner...
 
AI in Pediatrics: Taking Baby Steps in the Big World of Data
AI in Pediatrics: Taking Baby Steps in the Big World of DataAI in Pediatrics: Taking Baby Steps in the Big World of Data
AI in Pediatrics: Taking Baby Steps in the Big World of Data
 
Enhancing Health Through Personalized Nutrition
Enhancing Health Through Personalized NutritionEnhancing Health Through Personalized Nutrition
Enhancing Health Through Personalized Nutrition
 
2024 Medicare AEP Shopping Experience: Consumer Insight Survey
2024 Medicare AEP Shopping Experience: Consumer Insight Survey2024 Medicare AEP Shopping Experience: Consumer Insight Survey
2024 Medicare AEP Shopping Experience: Consumer Insight Survey
 
Mark-Klimek-Lectures-1-To-12 NCLEX EXAMINATION
Mark-Klimek-Lectures-1-To-12 NCLEX EXAMINATIONMark-Klimek-Lectures-1-To-12 NCLEX EXAMINATION
Mark-Klimek-Lectures-1-To-12 NCLEX EXAMINATION
 
Sarah A Reed: A Rennaissance Women her spirit lives one 153 Years Later
Sarah A Reed: A Rennaissance Women her spirit lives one 153 Years LaterSarah A Reed: A Rennaissance Women her spirit lives one 153 Years Later
Sarah A Reed: A Rennaissance Women her spirit lives one 153 Years Later
 
Leading big change: what does it take to deliver at large scale?
Leading big change: what does it take to deliver at large scale?Leading big change: what does it take to deliver at large scale?
Leading big change: what does it take to deliver at large scale?
 
Your Radiotherapy Destination Gokuldas Hospital.
Your Radiotherapy Destination Gokuldas Hospital.Your Radiotherapy Destination Gokuldas Hospital.
Your Radiotherapy Destination Gokuldas Hospital.
 
The Sensory Organs ( Anatomy & Physiology)
The Sensory Organs ( Anatomy & Physiology)The Sensory Organs ( Anatomy & Physiology)
The Sensory Organs ( Anatomy & Physiology)
 
Disseminated Intravascular Coagulation.ppt
Disseminated Intravascular Coagulation.pptDisseminated Intravascular Coagulation.ppt
Disseminated Intravascular Coagulation.ppt
 
Family Adoption Programme first year mbbs.pptx
Family Adoption Programme first year mbbs.pptxFamily Adoption Programme first year mbbs.pptx
Family Adoption Programme first year mbbs.pptx
 
Weighing the Risks and Benefits: Angioplasty at Gokuldas Hospitals
Weighing the Risks and Benefits: Angioplasty at Gokuldas HospitalsWeighing the Risks and Benefits: Angioplasty at Gokuldas Hospitals
Weighing the Risks and Benefits: Angioplasty at Gokuldas Hospitals
 
Presentation for Alzheimers Disease.pptx
Presentation for Alzheimers Disease.pptxPresentation for Alzheimers Disease.pptx
Presentation for Alzheimers Disease.pptx
 
LABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEM
LABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEMLABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEM
LABORATORY PROCEDURES-ALTERATION IN THE ENDOCRINE SYSTEM
 
DISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWAT
DISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWATDISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWAT
DISASTER MANAGE-WPS Office-1.pptx PREPARED BY NEHA KEWAT
 
preeti cornea ..physiology of cornea.ppt
preeti cornea ..physiology of cornea.pptpreeti cornea ..physiology of cornea.ppt
preeti cornea ..physiology of cornea.ppt
 
Understanding Cholera: Epidemiology, Prevention, and Control.pdf
Understanding Cholera: Epidemiology, Prevention, and Control.pdfUnderstanding Cholera: Epidemiology, Prevention, and Control.pdf
Understanding Cholera: Epidemiology, Prevention, and Control.pdf
 
The goal of a Code Review Security Aardwolf Security.docx
The goal of a Code Review Security Aardwolf Security.docxThe goal of a Code Review Security Aardwolf Security.docx
The goal of a Code Review Security Aardwolf Security.docx
 
Nursing Diagnosis: The Second Phase of The Nursing Process
Nursing Diagnosis: The Second Phase of The Nursing ProcessNursing Diagnosis: The Second Phase of The Nursing Process
Nursing Diagnosis: The Second Phase of The Nursing Process
 

Physical activity recommendation after delivery

  • 2. 2 Regular physical activity • improves physical fitness and increases energy • boosts mood and supports mental well-being • helps to return to pre-pregnancy weight.
  • 4. 4 Restorative sleep sufficiently • During sleep, your brain structures your thoughts and helps you to recover from daily stress. • Learn to recognise the amount of sleep that you need and try to match your sleeping habits with your baby’s sleep pattern.
  • 5. 5 Breaks to sedentary behaviour whenever possible Breaks • improve blood circulation • activate muscles • and reduce strain on your body. Set yourself screen time limits and decide which TV programmes you wish to watch.
  • 6. 6 Utilise everyday opportunities to be physically active
  • 7. 7 Light physical activity as often as possible Every step counts. Utilise: • household chores​ • shopping trips​ • outdoor activities ​ with your family​ • and other daily activities. Remember to also rest during the day.
  • 8. 8 How much physical activity is good for you?
  • 9. 9 Moderate physical activity at least 2 h 30 min per week All activity that increases your heart rate counts. Physical activity is moderate if you are able to talk despite shortness of breath. OR
  • 10. 10 Vigorous physical activity at least 1 h 15 min per week You will achieve the same health benefits in a shorter time when you increase the intensity of your activity. Physical activity is vigorous if talking is difficult due to shortness of breath. IN ADDITION
  • 11. 11 Muscle strengthening and balance activities at least twice a week Use your muscles and challenge your balance more than normally. Choose your way, e.g. weight training, stair climbing, group exercise.
  • 12. 12 Adapt to your resources Even short bouts of physical activity count.
  • 13. 13 When can you start physical activity? • Recovering from delivery is different for each individual – you can start light physical activity as soon as you feel ready to do so. • Listen to your body and gradually increase the amount and intensity of physical activity. • If you are uncertain, do not hesitate to consult your nurse or doctor.
  • 14. 14 What kind of physical activity is suitable? 1/3 • Start pelvic floor muscle training right after delivery – it prevents possible urinary incontinence. • Further advice is provided by e.g. your maternity care and the physiotherapist of your local health centre. • Instructions on pelvic floor muscle exercises are available in Finnish at www.kaypahoito.fi
  • 15. 15 What kind of physical activity is suitable? 2/3 • Choose activities that you find safe and familiar, e.g. workout sessions with your baby or pram walking. • In the beginning, avoid physical activities that include intense jumps or rapid changes of direction, because your ligaments might have loosened due to hormonal changes.
  • 16. 16 What kind of physical activity is suitable? 3/3 • You may return to running 3 months after delivery at the earliest. • Before graded return you should not have any symptoms of pelvic floor weakness in everyday activities or running attempts.
  • 17. 17 Physical activity and breastfeeding • Drink enough fluids during physical activity. • Physical activity of moderate intensity does not affect the quantity or quality of breast milk, the ability to breastfeed or the baby’s growth. • The best time for breastfeeding is before physical activity – the breasts become lighter and physical activity is more comfortable.
  • 18. 18 By being physically active you support both your own and your baby’s well-being.
  • 19. 19 10.6.2020 Sources 2018 Physical Activity Guidelines Advisory Committee. 2018 Physical Activity Guidelines Advisory Committee Scientific Report. Washington, DC: U.S. Department of Health and Human Services, 2018. Bø K, Artal R, Bakarat R ym. Exercise and pregnancy in recreational and elite athletes: 2016/2017 evidence summary from the IOC expert group meeting, Lausanne. Part 5. Recommendations for health professionals and active women. Br J Sports Med 2018;52:1080-1085. DiPietro L, Evenson KR, Bloodgood B ym. Benefits of physical activity during pregnancy and postpartum: An umbrella review. Med Sci Sports Exerc 2019;51:1292-1302. Duodecim Terveyskirjasto. Raskaus ja liikunta. Lääkärikirja Duodecim 28.9.2020, www.terveyskirjasto.fi Donnelly GM, Rankin A, Mills H ym. Infographic. Guidance for medical, health and fitness professionals to support women in returning to running postnatally. Br J Sports Med 2020;54:114-115. Luoto R. Liikuntasuositukset raskauden aikana. Duodecim 2019;135(21):2079-2084. Meah VL, Davies GA, Davenport MH. Why can’t I exercise during pregnancy? Time to revisit medical ´absolute´ and ´relative´contraindications: systematic review of evidence of harm and a call to action. Br J Sports Med 2020;54:1395-1404. Mottola MF, Davenport MH, Ruchat S-M ym. 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med 2018;52:1339-1346. Mottola MF, Nagpal TS, Bgeginski R ym. Is supine exercise associated with adverse maternal and fetal outcomes? A systematic review. Br J Sports Med 2019;53:82-89. The American College of Obstetricians and Gynecologists (ACOG). Physical activity and exercise during pregnancy and the postpartum period. ACOG Committee Opinion No. 804. Obstetrics & Gynecology 2020;135:e178–188.