Richa Chadha Starts Training Just 45 Days After Giving Birth; Postpartum Exercise Tips for New Moms

New mother Richa Chadha, who is best known for her strong presence on screen, is now making headlines for a different reason – her quick return to health after giving birth. Just 45 days after giving birth, the actress is back in the gym, embracing her postpartum fitness journey with enthusiasm. Chadha recently shared a picture of herself on Instagram, proudly saying that she is ready to sweat. Her inspiring journey shines a light on the importance of exercise after giving birth and how new mums can safely return to exercise.

The Importance of Postpartum Exercise

Exercising after pregnancy offers many benefits, from strengthening your body to improving mental health. Postpartum exercise helps strengthen abdominal muscles, boost heart health and boost energy. It also plays an important role in reducing stress, combating postpartum depression, and promoting good sleep. As a new mother, Richa Chadha sets a good example by prioritizing her fitness. But it is important for all mothers to understand that although exercise is good, it should be approached carefully to avoid stress or injury.

Time to Start Exercising After Birth

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

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

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Postpartum Exercise Tips for New Moms

Getting back in shape after giving birth doesn’t mean you have to rush. Start slow and focus on gradually strengthening exercises. Here are some beginner tips for new moms, just in case Dr. Sushma Tomar, Consultant Obstetrician and Gynecologist, Fortis Hospital, Kalyan:

Start with Simple Movements

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

Listen to Your Body

Your body will give you signs if you are not ready to start vigorous exercise. Watch for warning signs such as abdominal or pelvic pain, heavy bleeding, or fluid leakage. Heavy weight in the pelvic area may indicate pelvic organ prolapse, and any symptoms of discomfort should prompt a consultation with a health care provider. It is important not to push your body beyond its limits, especially in the early stages of recovery.

Heating and Cooling

Before engaging in 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 exercise, cool down with gentle stretching to prevent muscle stiffness and help your body recover faster .

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Focus on Core Strengths

Pregnancy puts a lot of stress on the abdominal muscles, and for many women, regaining core strength is paramount. However, it is important to approach core exercises carefully. Start with basic exercises such as pelvic tilts and gradually progress to more difficult movements. Avoid exercise that causes bloating or abdominal bloating, as this can be a sign of diastasis recti, a common condition where the abdominal muscles separate during pregnancy.

Avoidance Exercises in the First Phase of Flow

Although it may be tempting to indulge in vigorous exercise right after giving birth, certain exercises should be avoided at first. Strenuous activities such as running or lifting weights can damage weak muscles, especially in the back and pelvis. If you find yourself holding your breath or getting tired during exercise, it’s best to stop and talk to a doctor or physical therapist. Abdominal exercises that involve heavy lifting or intense core engagement should also be avoided until your muscles have recovered sufficiently.

Richa’s balanced approach to Postpartum Exercise

Richa Chadha’s return to the gym just 45 days after giving birth is an inspiring example of how new mothers can find balance between their fitness goals and motherhood. She emphasizes the importance of self-care as she embraces 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.

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For new mothers, staying active after giving birth isn’t just about getting back into shape—it’s also about strengthening your mind and emotions. Just like Richa Chadha, many mothers can use exercise as a way to feel strong, empowered, and ready to tackle the challenges of motherhood. By following safe and effective postpartum exercise tips, you can ensure a smooth transition back into exercise, boosting your confidence and overall health. Always remember to consult a health care provider before starting any exercise routine and listen to your body as you prepare for your fitness journey.