Postpartum Exercise

產後運動
及修身

產後體重控制

重拾懷孕前身段

文獻總結7個研究,所有產後運動組體重顯著減輕1

另一文獻總結發現,飲食控制加運動能顯著減輕體重,運動12星期平均減4-10KG2

1. Dalrymple KV, Flynn AC, Relph SA, O'Keeffe M, Poston L. Lifestyle Interventions in Overweight and Obese Pregnant or Postpartum Women for Postpartum Weight Management: A Systematic Review of the Literature. Nutrients. 2018;10(11):1704. Published 2018 Nov 7.
2. Spencer L, Rollo M, Hauck Y, MacDonald-Wicks L, Wood L, Hutchesson M, Giglia R, Smith R, Collins C. The effect of weight management interventions that include a diet component on weight-related outcomes in pregnant and postpartum women: a systematic review protocol. JBI Database System Rev Implement Rep. 2015;13(1):88–98.

Harrison Medical

剖腹產子後運動修身 Post Caeserean

回復日常動力

如手術順利可在醫生檢查完後6星期恢復運動。醫生許可下,盡早恢復正常活動及適當運動可減低因久坐不動引起的疾病問題3,4

3 Nygaard IE, Hamad NM, Shaw JM. Activity restrictions after gynecologic surgery: is there evidence? Int Urogynecol J 2013; 24:719.
4. Minig L, Trimble EL, Sarsotti C, et al. Building the evidence base for postoperative and postpartum advice. Obstet Gynecol 2009; 114:892.

腹直肌分離(Diastasis Recti)

腹無力可能患上腹直肌分離

腹直肌分離自我檢查

輕微仰臥起坐後用手指放在腹直肌之間,正常只能放進兩隻手指。

隨機對照研究發現,深層腰肌穩定運動能有效治療產後“腹直肌分離”改善生活質素5

5. Thabet AA, Alshehri MA. Efficacy of deep core stability exercise program in postpartum women with diastasis recti abdominis: a randomised controlled trial. J Musculoskelet Neuronal Interact. 2019;19(1):62–68.

運動改善產後壓力、疲勞和睡眠質素

失眠最好的療法

隨機對照試驗,帶氧運動有效改善產後婦女壓力,疲勞和睡眠質素6

實驗當中,運動組只需4周訓練,疲勞減少能持續至12周後6

此外運動組訓練12周後睡眠問題顯著減少6

6. Yang CL, Chen CH (2018) Effectiveness of aerobic gymnastic exercise on stress, fatigue, and sleep quality during postpartum: a pilot randomized controlled trial. Int J Nurs Stud 77:1–7.

改善產後性生活質素

產後性生活更協調

系統研究盆底肌肉運動對懷孕及產後婦女性功能的影響,總結7項研究報告,運動能改善產後婦女的性生活質素7

7. The Effect of Pelvic Floor Muscle Exercise on Female Sexual Function During Pregnancy and Postpartum: A Systematic Review. Sobhgol et al. Sex Med Rev. 2019 Jan;7(1):13-28.

運動能多方面處理媽媽產後的不同問題。來找我們專家一起解決。

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