You can typically start light exercise like walking or pelvic floor exercises a few days after birth, but it’s best to get clearance from a healthcare provider before starting more intense activities.
Welcoming a new baby into the world is a beautiful experience, but it brings significant changes to the body. For many women, getting back into a fitness routine is not just about physical health; it’s also a way to feel energized, manage stress, and recover from the physical demands of pregnancy and childbirth. However, it’s crucial to know when it’s safe to start exercising and how to ease back into fitness without jeopardizing recovery.
The Importance of Postpartum Recovery Before Exercise
After giving birth, the body needs time to heal. The muscles, joints, and ligaments undergo immense stress during pregnancy and delivery, and the postpartum period is an essential time for recovery. Hormonal shifts, especially the presence of relaxin, continue to impact the body for weeks after birth, making it more prone to injury.
Factors That Impact Recovery Time
- Type of Delivery: Recovery differs between vaginal births and C-sections. Women who’ve had a C-section generally need a longer recovery period before engaging in physical activities.
- Complications During Delivery: If there were complications like tearing, hemorrhage, or emergency interventions, the timeline for starting exercise may be delayed.
- Overall Health and Fitness: Pre-pregnancy fitness levels and overall health influence how quickly one feels ready to start exercising again.
General Timeline for Resuming Exercise
While there are general guidelines, each body is different, so it’s essential to listen to how it feels and follow the advice of a healthcare provider.
First Few Days to 2 Weeks Postpartum
The initial days after birth should focus on rest, bonding with the baby, and allowing the body to begin healing. Light activity is usually safe and can even aid in recovery.
- Walking: Taking gentle, short walks around the house or neighborhood can boost circulation and promote healing. These walks should be brief and easy, with no overexertion.
- Pelvic Floor Exercises: Starting with Kegel exercises can strengthen the pelvic floor, which may have weakened during pregnancy and delivery.
2 to 6 Weeks Postpartum
Around the two-week mark, many women start to feel more like themselves. Depending on how they feel and whether they’ve had a check-up, they may increase their activity levels.
- Breathing and Core Activation: Gentle breathing exercises and pelvic tilts can help re-engage the core muscles without causing strain.
- Short Walks: Walks can become a little longer and more frequent but should still be low intensity.
6 Weeks Postpartum
Most women have their first postpartum check-up around six weeks. This is a good time to discuss exercise plans with a healthcare provider. If cleared, more types of exercise can be safely introduced.
- Low-Impact Activities: Swimming, low-impact aerobics, or cycling can be added to the routine.
- Strength Training: Using body weight or light resistance bands is a good way to start rebuilding muscle strength.
12 Weeks and Beyond
After three months, many women feel stronger and more capable of resuming higher intensity workouts. It’s still essential to pace oneself and ensure that exercises are not causing discomfort or pain.
- Running and High-Impact Exercises: Gradually ease into running or high-intensity workouts, and pay attention to how the pelvic floor and core respond.
- Progressive Strength Training: Slowly increase weights and intensity, focusing on proper form to avoid injury.
Listening to Your Body: Signs You’re Doing Too Much
Starting exercise too soon or pushing too hard can lead to setbacks. Here are some signs to watch out for that may indicate the need to slow down:
- Pelvic Pain or Pressure: This can be a sign that the pelvic floor is not strong enough to handle the exercise yet.
- Heavy Bleeding: If postpartum bleeding increases with exercise, it may be a sign to scale back.
- Incontinence: Urine leakage during workouts can indicate that the pelvic floor needs more rehabilitation.
- Abdominal Pain: Pain in the abdomen or signs of diastasis recti (a separation of the abdominal muscles) should be taken seriously.
Safe Exercises to Start With
Easing into exercise postpartum should always be done gently. Here are some beginner-friendly activities that can be started early on, even in the first few weeks.
Pelvic Floor Exercises
Kegels help strengthen the pelvic floor muscles, which are crucial for bladder control and overall core stability. Start by contracting the muscles you would use to stop the flow of urine, hold for a few seconds, and release.
- Repetitions: Aim for 10-15 repetitions, several times a day.
Walking
Walking is one of the safest and most effective ways to get moving again. It doesn’t require any special equipment, and it’s a great way to get some fresh air and sunshine.
- Start Small: Begin with a 5-10 minute walk and gradually increase the duration.
Gentle Core Exercises
While traditional core exercises like crunches should be avoided initially, there are gentle ways to engage the core safely. Try diaphragmatic breathing or pelvic tilts to activate the deep abdominal muscles.
- Breathing Exercise: Lie on your back, place your hands on your abdomen, and take slow, deep breaths, feeling your stomach rise and fall.
Postpartum Yoga
Prenatal and postpartum yoga focuses on gentle stretches and relaxation techniques. These classes can help reduce stress, improve flexibility, and promote core and pelvic floor strength.
- Child’s Pose and Cat-Cow Stretch: Both are excellent for relieving tension and gently engaging the core.
Exercises to Avoid Right After Giving Birth
Some exercises should be avoided in the early postpartum period to prevent injury and promote healing.
High-Impact Activities
Running, jumping, or any form of high-impact cardio should be postponed until the body is strong enough to handle the impact. These activities can strain the pelvic floor and joints, which are still recovering.
Heavy Lifting
Lifting heavy weights or doing intense strength training can put too much pressure on the core and pelvic floor. Start with bodyweight exercises and gradually increase resistance.
Abdominal Exercises
Crunches, sit-ups, and leg raises should be avoided, especially if there’s diastasis recti. These exercises can make abdominal separation worse and delay recovery.
Understanding Diastasis Recti and Postpartum Core Strength
Diastasis recti is a common condition where the abdominal muscles separate during pregnancy. Many women experience it to some degree, and it can affect how quickly the core regains strength.
How to Check for Diastasis Recti
Lie on your back with your knees bent and feet flat on the floor. Place your fingers just above your belly button and lift your head slightly off the floor. If you feel a gap or separation, you may have diastasis recti.
- Healing Exercises: Focus on exercises that draw the abs in, like belly breathing and pelvic tilts.
When to See a Specialist
If the gap doesn’t improve or if there are symptoms like pain or a bulging belly, consult a physical therapist who specializes in postpartum recovery.
Tips for a Successful Postpartum Exercise Routine
Sticking to a routine can be challenging, especially with the demands of a newborn. Here are some practical tips to make exercising easier and more enjoyable.
Set Realistic Goals
Setting small, achievable goals can keep motivation high. Instead of aiming for intense workouts, focus on short bursts of activity that fit into the day.
- Example Goals: A 10-minute walk, three times a week, or 5 minutes of stretching each morning.
Involve the Baby
Exercises like walking with the stroller or doing baby-and-me yoga can be a fun way to stay active while bonding with the baby.
Listen to Your Body
It’s okay to have days where exercise just isn’t possible. Rest and recovery are just as important as physical activity, so take it slow and celebrate small victories.
Stay Hydrated and Nourished
Postpartum hydration and nutrition are crucial. Drinking plenty of water and eating nutrient-rich foods support recovery and provide the energy needed for both exercise and caring for a newborn.
Table: Postpartum Exercise Milestones
|
Time After Birth |
Suggested Exercises |
Things to Avoid |
|
0-2 Weeks |
Walking, pelvic floor exercises |
High-impact activities, core exercises |
|
2-6 Weeks |
Gentle stretching, core activation |
Heavy lifting, abdominal crunches |
|
6 Weeks |
Low-impact cardio, light strength training |
Running, intense workouts |
|
12 Weeks+ |
Moderate cardio, progressive strength |
Listen to the body for any discomfort |
Conclusion: How Soon Can I Start Exercise After Giving Birth
You can generally start light exercises, like walking or pelvic floor strengthening, within the first few days to weeks after giving birth, but always get your healthcare provider’s approval before resuming more strenuous activities. Postpartum recovery is unique for everyone, and taking a gradual, gentle approach to exercise can lead to better long-term health and well-being. Remember to focus on the body’s signals, celebrate progress, and never rush the healing process.