After childbirth, some parents itch to get back into a regular exercise routine. But it's not as easy as hopping on the treadmill or rejoining your pre-baby pilates classes.
New parents should be realistic and patient when it comes to postpartum exercise—after all, it takes around 40 weeks to grow your pregnant body, and it can take nearly as long to feel like you're somewhat closer to your pre-pregnancy self.
Here's what you need to know about postpartum exercise, including how to get started and stay safe.
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When Can You Exercise After Giving Birth?
For most women with a normal vaginal delivery, light walking can begin within a few days of giving birth. According to the American College of Obstetricians and Gynecologists (ACOG), 150 minutes of moderate-intensity activity per week (about 20 to 30 minutes of walking daily) is recommended, but you should work up to this level gradually.
Start small: Begin with a five-minute walk and assess how you feel afterward. If you feel okay—no bleeding, pulling, or discomfort—try extending your walk by a minute or two each day. If you're feeling good after a week or two, consider adding gentle stretches or joining a postpartum exercise class, but only with your healthcare provider’s approval.
For women who had a C-section or experienced complications during delivery, recovery may take longer, and a more gradual approach is necessary. Always check in with your healthcare provider before starting any exercise after giving birth.
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Benefits of Exercising After Pregnancy
Exercise keeps your body strong, and it protects against some chronic medical conditions, so it stands to reason that you should be exercising after pregnancy. Exercise also can benefit your recovery in a number of ways. According to ACOG, exercise can:
- Strengthens Abdominal Muscles: Regular exercise can help rebuild strength in the abdominal muscles, which are often weakened during pregnancy.
- Helps Prevent Postpartum Depression: Physical activity is known to reduce symptoms of depression, which can be particularly helpful in the postpartum period.
- Promotes Better Sleep: Exercise can improve the quality of sleep, which is often disrupted in the early months of motherhood.
- Increases Energy Levels: Regular exercise boosts overall energy levels and helps combat fatigue, a common postpartum challenge.
- Relieves Stress: Physical activity helps release endorphins, which can reduce stress and promote a better mood.
- Assists in Weight Management: While weight loss shouldn’t be the main focus postpartum, exercise can support gradual weight loss and help your body regain strength.
How to Start Postpartum Exercise
Before you start exercising, consult your doctor to ensure your body is ready. Postpartum exercise is a gradual process, and it's essential to follow these steps to ensure a safe and effective return to activity:
1. Introduce postpartum workouts slowly
Jumping back into your workout regimen right after birth is not a great idea, even for ultra-fit people, says Kameelah Phillips, MD, a board-certified OB-GYN. "I would recommend that new moms not try to exert themselves before two weeks. If you are recovering from a C-section, I would defer a routine until after your first post-operative check."
Dr. Phillips also recommends confirming that the skin is properly closed and that you're cleared for a walking routine. "I usually recommend you take ibuprofen prior to any return to activity because the uterus is still healing and can cause discomfort. Give your body a little time to heal and enjoy a leisurely walk."
If you push yourself too hard in the beginning, you can actually be setting yourself back from real recovery. That, of course, does not mean you need to be held hostage in your house for six weeks. A walk can be considered a good start to your road back.
Read More : 6 Ways to Get Back in Shape After Baby
2. Wait for the bleeding to stop
Once you embark on some heavier activities, pay attention to signs from your body. Some people find that bleeding that had tapered down starts to get heavier again, which is a sign that the body needs more time to heal before a postpartum workout plan.
It may also be beneficial to talk with a healthcare provider about your symptoms. They can let you know what's normal and what needs more attention. But most of all, be patient and allow your body to heal. Recovering from having a baby is a marathon, not a sprint, and you will get there.
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3. Take it easy if you're breastfeeding
Weight loss should be the last thing on your mind after childbirth—and that's especially true if you're breastfeeding. Some experts recommend not starting an exercise routine until a couple of weeks postpartum when your milk supply is firmly established; talk to your provider for their input.
During the first few days after childbirth, some weight will come off automatically as your body relinquishes the stored fluids it needs during pregnancy. The rest will come off gradually as you become more active. If you're nursing, your body needs 500 calories a day more than it needed before you conceived, so eat enough and eat nutritiously.3
Read More : Exercise in pregnancy
4. Evaluate your pelvic floor
If the pelvic floor is weak, intra-abdominal pressure (from exercises like crunches, pilates, or general ab work) can put too much strain on the pelvic floor and inhibit healing. It can even lead to organ prolapse in some cases.
One of the first forms of postpartum exercise you can start to incorporate daily is a kegel routine. Start by strengthening or even re-familiarizing yourself with your pelvic floor muscles. If you are having difficulties, it may be beneficial to see a physical therapist who specializes in pelvic floor exercises—especially if you experienced complications. They can advise you on the best way to strengthen and heal your pelvic floor.4
