Gesundes Wohlbefinden: Wie lange sollte der Wochenbett-Spaziergang sein?

Healthy well-being: How long should the postpartum walk be?

June 12, 2024

The importance of postpartum walks

Why are postpartum walks important?

Postpartum walks play a crucial role in the recovery process after birth. They help to get the body moving again and promote the physical and mental health of the mother. Fresh air and light exercise can increase well-being and support the healing process .

Benefits of postpartum walks

Postpartum walks offer numerous benefits for new mothers:

Promote blood circulation: Regular walks improve blood circulation and support the healing of birth injuries.
Mood-enhancing: Exercise in the fresh air can help lift your mood and reduce the risk of postpartum depression.
Strengthening the muscles: Light exercise helps to rebuild weakened muscles after birth.
Aids digestion: Walking can stimulate digestion and help with constipation.
Stress relief: Spending time outdoors and being physically active can reduce stress and promote a positive mental attitude.

By integrating postpartum walks into everyday life, new mothers can make an important contribution to their health and well-being.

How long should postpartum walks be?

Weeks after birth	Recommended duration of the walk
1-2 weeks	10-15 minutes
3 to 4 weeks	20-30 minutes
5-6 weeks	30-45 minutes

Factors influencing the duration

The duration of postpartum walks can be influenced by various factors. Here are some of the most important factors:

Method of delivery : Women who have had a cesarean section may need more time to recover and should take shorter walks.
Maternal health : Existing health problems or complications during childbirth may affect the ability to move.
Weather conditions : Extreme temperatures or bad weather may affect the duration and frequency of walks.
Physical condition : The mother's general fitness level before and during pregnancy may play a role.
Individual well-being : It is important to listen to your own body and adapt your walks accordingly.

It is advisable to consult a doctor or midwife after birth to determine the duration and frequency of walks that are appropriate for each individual.

Safety and health during the postpartum walk

Safety and health are the top priority when taking postpartum walks. It is important to prepare well and pay attention to your own physical signals.

Tips for proper preparation

Preparation is key to a safe and enjoyable postpartum walk. Here are some tips that can help:

Start slowly: Start with short walks and gradually increase the duration.
Proper clothing: Wear comfortable, weather-appropriate clothing and good shoes that support your feet.
Hydration: Bring a water bottle to stay hydrated during the walk.
Accompaniment: If possible, go with someone to have additional support.
Breaks: Schedule breaks to rest and avoid overexerting your body.

Signs that the walk is too long

It's important to recognize your body's signals that indicate that the walk might be too long or too strenuous. Look for the following signs:

Signs	Description
fatigue	Feeling of extreme exhaustion or tiredness.
Pains	Pain in the lower abdomen, back or pelvic area.
dizziness	Feeling dizzy or lightheaded.
Bleeding	Increased lochia or bleeding.
Shortness of breath	Difficulty breathing or shortness of breath.

If these signs occur, it is advisable to stop walking immediately and rest. If symptoms persist or are severe, a doctor should be consulted.

With proper preparation and paying attention to physical signals, the postpartum walk can become a safe and enjoyable activity.

Practical tips for postpartum walks

Ideal times for walks

Choosing the right time for a postpartum walk can have a big impact on your well-being. There are some ideal times that are particularly good for a walk:

Morning: The air is often fresher and the temperatures are more pleasant. Morning walks can help get your circulation going and give you a good start to the day.
Afternoon: An afternoon walk can help overcome a possible midday slump and recharge your batteries.
After meals: A short walk after eating can aid digestion and prevent bloating.

time	Advantages
In the morning	Fresh air, pleasant temperatures, a good start to the day
Afternoon	Overcoming the midday slump, recharging your batteries
After meals	Promotes digestion, prevents flatulence

Proper footwear and clothing

Wearing the right footwear and clothing is crucial for a comfortable and safe postpartum stroll. Here are some recommendations:

Footwear: Comfortable, well-fitting shoes with good cushioning and support are important. Avoid high heels or tight shoes that could cause blisters.
Clothing: Wear loose, breathable clothing that doesn't constrict your body. Layers are a good idea to adapt to changing weather conditions.
Weather protection: In sunny weather, wear a hat and sunscreen. In cold or wet weather, a warm jacket and waterproof shoes are recommended.

aspect	Recommendation
Footwear	Comfortable, well-fitting shoes with good cushioning
Clothing	Loose, breathable clothing, layers
Weather protection	Hat and sunscreen in sunny weather, warm jacket and waterproof shoes in cold or wet weather

These practical tips will help make postpartum walks safe and enjoyable.

Activities after the postpartum walk

After a refreshing postpartum walk, certain activities are important to promote the recovery and well-being of the new mother. Here are some recommendations:

Relaxation exercises after the walk

After the walk, light relaxation exercises can help calm the body and relieve tension. These exercises should be gentle and not strenuous.

Stretching exercises : Gentle stretching exercises for the legs, arms and back.
Breathing exercises : Deep and calm breathing to promote relaxation.
Meditation : Short meditation sessions for mental relaxation.

Hydration and nutrition for regeneration

Proper hydration and nutrition play a crucial role in recovery after the postpartum walk. It is important to provide the body with sufficient fluids and nutrients.

activity	Recommendation
drinking water	At least 1 glass of water after the walk
Healthy snacks	Fruit, nuts or yoghurt for quick energy supply
Balanced meal	A meal that contains proteins, carbohydrates and healthy fats

Through these activities after the postpartum walk, the new mother can ensure that she feels optimally rested and strengthened.

Support and advice

When to seek professional help

It is important for new mothers to know when to seek professional help. Some signs may indicate that a midwife or doctor should be consulted:

Severe pain: If severe pain occurs during or after the walk, it is advisable to consult a doctor.
Excessive fatigue: Persistent exhaustion may indicate overload.
Dizziness or nausea: These symptoms should be taken seriously and may be a sign that the physical activity was too intense.
Bleeding: Any unusual bleeding should be discussed with a specialist immediately.

symptom	Recommended action
Strong pain	Consult a doctor or midwife
Excessive fatigue	Take rest breaks, consult a doctor
Dizziness/nausea	Reduce activity, consult doctor
Bleeding	Immediate medical advice

Exchange with other mothers and professionals

Sharing ideas with other mothers and professionals can provide valuable support and advice. Here are some ways in which this exchange can be organised:

Mothers’ groups: Visiting mothers’ groups can help to exchange experiences and tips.
Online forums: Digital platforms often offer the opportunity to network with other mothers and ask questions.
Midwives: Regular meetings with the midwife can help to clarify uncertainties and receive individual advice.
Family and friends: Close people can offer practical support and emotional help.

By sharing with others and seeking professional advice, new mothers can ensure that their postpartum walks are both safe and beneficial.

You can find further articles on this topic here:

https://my-ephelia.de/blogs/news/wochenbett

https://my-ephelia.de/blogs/news/periodenunterwaesche-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-geschenke

https://my-ephelia.de/blogs/news/kopfschrei-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-einlagen

https://my-ephelia.de/blogs/news/wochenbett-nach-kaiserschnitt

https://my-ephelia.de/blogs/news/wochenbett-depression

https://my-ephelia.de/blogs/news/was-bedeutet-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-dauer

https://my-ephelia.de/blogs/news/dauer-wochenbett