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Olahraga Pascamelahirkan
Home Kehamilan Pasca Melahirkan Olahraga Pascamelahirkan

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Olahraga Pascamelahirkan


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Warning: date() [function.date]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 245

Warning: date() [function.date]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 249

Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250

 

 

Mengembalikan berat badan ke bentuk semula adalah misi utama sebagian besar wanita pascamelahirkan. Tetapi ingat, jangan sampai usaha yang Anda lakukan memengaruhi gizi si kecil, yang masih membutuhkan asupan ASI

Dr Jeffrey Henke MD, dokter spesialis kebidanan dan kandungan dari Hayes Virginia Amerika Serikat, menjelaskan, untuk memulai olahraga pascamelahirkan harus mengikuti nasihat medis dan dilakukan dalam intensitas ringan.

"Hal ini sangat penting, karena pada dua minggu pertama seorang ibu harus fokus mengurus bayi dan mendapatkan istirahat yang cukup," katanya.

Untuk memulai program penurunan berat badan pascamelahirkan, Henke memberikan beberapa pedoman aman berikut ini:

1. Ketahui manfaatnya

Berolahraga segera setelah melahirkan sangat baik, terutama untuk kesehatan mental dan mencegah depresi post-partum dan bukannya untuk menurunkan berat badan. Jadi, lakukan sesuatu gerakan atau aktivitas yang membuat Anda merasa lebih baik, bukan sesuatu yang justru melelahkan. Berjalan santai setelah operasi caesar, misalnya, baik untuk mengurangi risiko penggumpalan darah pada kaki.

2. Dengarkan tubuh Anda

Jika Anda merasa dalam kondisi sehat, latihan atau aktivitas dengan intensitas rendah seperti berjalan kaki selama 30 menit dapat dilakukan setelah beberapa hari pascamelahirkan normal atau caesar. Tetapi, jangan mencoba untuk memaksakan berolahraga ketika bekas luka pasca melahirkan belum sembuh benar. Jangan terlalu mengkhawatirkan tujuan akhir, karena Anda bisa saja merasa kecewa bila tidak mencapai kemajuan dalam waktu singkat.

3. Lakukan secara bertahap

Dua atau tiga minggu pascamelahirkan adalah waktu yang tepat untuk Anda memulai latihan. Mulailah dari latihan, seperti aerobik ringan, latihan resistensi ringan, atau gerakan push-up yang dimodifikasi. Catatan, Anda hanya boleh melakukannya setelah mendapat persetujuan dari dokter.

4. Ikuti aturan pascacaesar

Selama enam minggu pertama, hindari latihan beban yang menitikberatkan pada luka bekas operasi atau sayatan. Latihan beban yang dimaksud adalah sit-up, gerakan naik-turun tanga atau mengangkat beban lebih dari 25 kilogram. Umumnya, beberapa dokter merekomendasikan seseorang ibu untuk tidak mengangkat beban lebih berat dari beban bayi mereka.

5. Olahraga di saat menyusui

Ibu menyusui membutuhkan lebih banyak cairan untuk mencegah dehidrasi. Jadi penting untuk minum banyak air sebelum, selama, dan setelah latihan. Untuk menghindari ketidaknyamanan pada payudara, cobalah untuk memompa ASI sebelum berolahraga dan gunakan sport bra yang sesuai.

 

Sumber: kompas.com

 
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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Warning: date() [function.date]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 198

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Warning: strftime() [function.strftime]: It is not safe to rely on the system's timezone settings. You are *required* to use the date.timezone setting or the date_default_timezone_set() function. In case you used any of those methods and you are still getting this warning, you most likely misspelled the timezone identifier. We selected 'Asia/Krasnoyarsk' for 'WIB/7.0/no DST' instead in /home/posyandu/public_html/libraries/joomla/utilities/date.php on line 250
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