You already know that exercise during pregnancy is excellent for your health, but getting active soon after giving birth is just as important.
Regular exercise boosts energy levels, helps relieve stress, improves sleep, and even staves off postpartum depression (PPD).
If you want to know when it’s safe and what workouts are a green flag, here’s our comprehensive guide on resuming exercise after giving birth.
It includes a timeline for the safe resumption of different types of exercises, recommended exercises for postpartum recovery, and tips for a gradual return to pre-pregnancy activities.
Is Postpartum Exercise Safe?
If your doctor gives you the signal at the six-week mark and you’re not experiencing continued complications following delivery, exercising is safe when you feel ready. However, it’s recommended that you wait until 12 weeks for intense exercise like weightlifting or running.
Remember to follow a gradual routine and work back up to pre-pregnancy activities. Those who had a cesarean delivery or complicated delivery must wait longer before resuming heavy physical activity.
Safety Tips When Exercising
- Consult with your doctor to ensure you are medically cleared for physical activity, especially if you have any complications. They will recommend specifics tailored to your situation, providing a safe, gradual return to activity.
- Prioritize core and pelvic floor health by incorporating exercises like Kegels, leg slides, and pelvic tilts to strengthen these areas.
- Listening to your body is crucial to staying attuned to your body’s signals. Modify or even stop exercises that don’t feel right or cause discomfort.
- Proper alignment and posture when exercising reduces strain on your muscles and joints. Working with a postnatal fitness trainer, who is experienced in postpartum exercise, will ensure you’re performing the exercises correctly, help you avoid injury, and provide personalized guidance for your recovery journey.
- Choose comfortable workout attire, including a well-fitted sports bra for good support and shoes to prevent potential injury.
- To improve endurance, use equipment like treadmills or ellipticals for low-impact cardio and stationary bikes. When lifting weights, lift properly and use fitness racks for support and protection, especially if alone.
- Your body must rest and recover between workouts, so get adequate sleep, relax, and practice stress management for postpartum healing.
Incorporating Exercise Into Your Postpartum Routine
Postpartum exercise has many benefits. Physically, it assists in regaining muscularity, enhancing cardio health, and helping with weight loss. So, here’s how you can introduce it to your new mommy lifestyle.
Let your Body Heal
Respect that being pregnant and delivering a baby requires some time for recovery. That doesn’t mean returning to exercise within the first few weeks is dangerous. However, it is essential to listen to your body to avoid any possible injuries.
Start Slow And Light
Start light and ease into it. Test the waters with different activities before jumping in and hurting yourself. If you push yourself too hard initially, you can set yourself back from natural recovery and cause further damage to your body.
Stop If It Hurts
This doesn’t apply to typical muscle soreness after exercising, but watch out for unusual pain that wasn’t present before. If your body pain subsides with rest, you can try a different workout. This philosophy applies not only to postpartum but also to general pain.
Create A Dynamic Workout
As you start your postpartum workouts, don’t discount walking as a gentle cardiovascular exercise. Explore gentle core, pelvic floor, and muscle-strengthening exercises for your routine. You can also take postnatal yoga or baby-and-me exercise classes for new mothers. Get creative when exercising, and you’ll be more likely to stick with it.
Breastfeeding Considerations
Your body needs 500 calories more daily than before breastfeeding, so eat enough and nutritiously. Remember, your body requires fuel, so keep yourself hydrated and eat a balanced diet of protein, healthy fats, and calcium to produce a healthy amount of milk for your little one.
Parting Thoughts
The journey from giving birth to recovering strength may get challenging, but with a little self-compassion, patience, safety, and determination, you can use exercise to care for your body. Remember, it’s okay to take it slow and listen to your body.
If you’re not comfortable starting alone, you can seek the assistance of physical trainers and therapists who specialize in pregnancy and postpartum exercise. Remember that everyone’s recovery is different, so don’t overburden yourself. Your journey is unique, and it’s okay to take the time you need.
Disclosure: collaborative post
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