Your after-birth body probably feels very different from your pre-pregnancy self, whether this is your first, third, or fifth time around the postpartum block. But, if you’re itching to start moving, you might be wondering when it’s safe to start postpartum exercise. You may also want to know what kinds of workouts are most beneficial in the initial weeks and months following childbirth.
Specific exercise recommendations will depend on your pregnancy, birth method, and any complications you encounter during delivery. Whichever the case, getting into exercising after giving birth is essential for your long-term fitness plans and general health.
What is postpartum exercise?
A series of bodily movements are crucial for a mother a few weeks or months after giving birth. Exercise after having a baby is the best thing a mother can do for herself. Exercise helps to bring optimal function to all body systems. Regular exercise will improve your mood, relieve stress, and promote good sleep.
Benefits of exercise after having a baby
In postpartum mothers, as in all adults, regular physical exercise is proven to prevent and manage non-communicable diseases and also improve quality of life and well-being. But during the postnatal period specifically, exercise has the potential to:
- Strengthen your bones and muscles
Your body changes during pregnancy and childbirth in many ways, but your abdominal and pelvic floor muscles are particularly affected the most. Thus, exercise targeted at these body parts is important because muscle groups present their support balance and stability when performing daily tasks. Exercises for new mothers are a great way to help these muscles regain strength after pregnancy.
- Reduce the risk of cardiovascular diseases.
Regular daily exercise can reduce the risk of developing heart disease. Also, it lowers your risk of getting other conditions like high blood pressure, high cholesterol, and type 2 diabetes that could strain the heart.
- Improve your brain health
Some of the benefits of physical exercise occur immediately after a session of moderate to vigorous exercise. Such benefits are reduction of anxiety, improved sleep, and improved aspects of cognitive functions. Regular postpartum exercise also sharpens your thinking and judgment skills and prevents the risk of depression and stress.
Postpartum exercise guidelines
Some guidelines and recommendations for physical activity during and after pregnancy include:
Reduce the amount of time you spend sitting down. Any amount of physical activity, even light activity, can replace sedentary time and be beneficial to your health.
Engage in at least 150 minutes (or 20-30 minutes a day, five days) of moderate-intensity aerobic physical activity each week, such as brisk walking. It’s good to spread this activity all through the week.
If 20 minutes is too long, cut it down to 10 to 15 minutes, twice daily. For instance, walk for 15 minutes in the morning, then do 10 minutes of gentle yoga or abdominal exercises at night. As you get stronger and feel better in your body, you can increase the time or intensity.
When to exercise after cs
Work with your doctor to establish a timeline for when it’s safe to resume exercise if you had cesarean delivery or other complications like severe vaginal tears. You’ll typically need to wait a few weeks before starting an exercise regimen again, so indulge in some guilt-free rest and recovery. (As much as you can with your newborn, of course!)
A pregnancy and postpartum corrective exercise specialist can also help you know the best time to start postpartum exercise to reduce the tummy especially if you have a diastasis recti.
How to start a postpartum exercise
If your delivery went smoothly, you can begin light exercise as soon as you feel ready. This might involve stretching out gently, walking, pelvic floor, and abdominal exercises. However, it is best to hold off on beginning any high-impact exercise, like running or aerobics, until after your 6-week postnatal check.
If you exercised regularly before having a baby and you feel healthy and fit, you might be able to start earlier. But, make sure to speak with your doctor before starting any postpartum exercise plan.
Your recovery period will be more extended if you undergo a cesarean section or a more complicated delivery.
Best exercises to do after giving birth
During pregnancy, the core muscles are weakened. It is crucial to regain strength after childbirth, and exercise is the best way to go. Something that can’t be emphasized enough is the need to be careful about the type and intensity of the exercise. Doing vigorous and strenuous exercise soon after birth can cause pain and injury to your weak abdominal and pelvic muscles. Safe postpartum exercises that you can do at home include:
- Kegels (pelvic floor exercise)
Kegel exercises are simple clench-and-release exercises you can use to build up the muscles in your pelvic floor. The muscles of the pelvic floor support the rectum, bladder, small intestine, and uterus. The Kegel exercise is something you can perform whenever you want.
- Walking
It’s ideal to test the jogging stroller a few months after birth. You will enjoy incredible exercise while pushing the baby, especially on some hilly routes.
While gaining strength, you may pause every ten to fifteen minutes for some bodyweight squats. When the weather is good, you can hold your infant while squatting which benefits your backside from the build-on resistance. Your baby also enjoys interacting with you.
- Cat-cow in tabletop
The Cat-Cow stretch refers to a position that strengthens abdominal muscles, supports the back, and enhances spine mobility. You can ease back pain, encourage relaxation, and boost circulation by including the following exercises in the workouts you do.
- Standard plank hold
The standard plank is a fantastic all-around exercise that strengthens your upper body muscles, retrains your core, and lifts your glutes. As long as you had an uncomplicated vaginal birth, you can do a standard plank within a few weeks of giving birth.
- Swiss ball glute ball
You will need postpartum exercise equipment, such as a stability ball, to perform the exercise. This exercise strengthens the core, hamstrings, quadriceps, glutes, abdominal muscles, and pelvic floor.
When to seek help with postpartum exercise
The postpartum period is a time to be gentle with yourself and ease back into different aspects of life. Exercising is no exception. Make it a point to listen to your body each time you exercise. At the beginning of postnatal exercise, make a few notes after each workout if possible. You’ll be able to identify any patterns or areas of concern that you might need to discuss with your physician. Consult your doctor right away if exercise is causing you pain, bleeding, or sudden discomfort in the pelvic area.
Exercise can help you build stronger core muscles, improve your mood, lessen stress, and guard against low-back issues during the postpartum period. It also provides you time to concentrate on yourself, which is unusual when you’re a mother. You can reduce your sedentary time by participating in moderate exercise for at least 150 minutes every week. The postpartum activities that you can do after having a baby include Kegels, walking, the cat-cow position on a tabletop, the regular plank position, and the Swiss ball glute bridge.
If you had cesarean delivery or complicated vaginal delivery you should consult your doctor before starting postpartum exercise.