New mothers often wonder when they can start exercising again after having a baby. Your body has gone through significant changes during pregnancy and childbirth or Giving Birth, and it needs proper time to recover. While you may be ready to get active again, it’s essential to follow safe guidelines for returning to exercise. This guide will show you when to start different types of activities and how to listen to your body’s needs during recovery. You’ll learn practical ways to rebuild your strength and fitness while taking care of both yourself and your baby.
What Happens to Your Body and Mind After Childbirth
Recovery after childbirth takes time and happens in different ways. Your body and mind both need time to adjust to the changes that come with having a new baby.
Common Physical Changes in the First 6 Weeks
Your body experiences major physical changes after delivery. Hormone levels change quickly – estrogen and progesterone decrease while prolactin increases for milk production. These changes affect your energy, mood, and healing.
The uterus slowly returns to its normal size through a process called involution. For about six weeks, you’ll have less and less bleeding as this happens. You might feel cramping, which often increases during breastfeeding.
The pelvic floor and abdominal muscles need careful attention. Pregnancy and childbirth stretch the pelvic floor muscles that support your bladder and organs. These muscles may be weak at first, which can affect bladder control. Pregnancy might also have caused your abdominal muscles to separate, and you’ll need specific exercises to help them heal.
Managing Your Mental Health as a New Mother
The weeks after having a baby affect both your body and your emotions. Many new mothers feel moody, cry easily, or worry more in the first few weeks. These “baby blues” usually get better as your hormones return to normal. Some women develop postpartum depression or anxiety, which can include:
● Feeling sad or empty often
● Worrying too much about the baby
● Finding it hard to connect with the baby
● Having trouble sleeping even when the baby sleeps
● Not enjoying things you used to like
Taking care of yourself helps both your physical and emotional health. Try to rest when you can, eat well, and drink enough water. Let others help you, and tell your doctor if you’re struggling with your feelings. Getting help for your mental health is as important as healing physically.
How Long After Giving Birth Can I Exercise?
Most doctors recommend waiting at least six weeks after delivery before starting regular exercise. However, you can begin gentle movements like short walks and basic pelvic floor exercises within days of giving birth, as long as your doctor approves. Your return to exercise will happen in stages, and the timeline may vary depending on your type of delivery and recovery.
The First 6 Weeks: Start with Basic Movements
During your first six weeks after delivery, your body needs plenty of rest to heal. You can start with short 5-15 minute walks around your home or neighborhood when you feel ready. Gentle pelvic floor exercises, light stretching, and deep breathing are also safe for most new mothers. Remember to stop any activity that causes pain, bleeding, or discomfort. Most healthcare providers want to check your recovery at your six-week appointment before you begin more intense exercise.
Weeks 6-12: Gradually Add More Activities
After getting approval at your six-week checkup, you can slowly increase your activity level. Try longer walks for 15-30 minutes, swimming once bleeding has stopped, or modified yoga. Light bodyweight exercises and specific core recovery movements are also good options. Start with just 10-15 minutes of activity and slowly add more time as you feel stronger. If you notice any pain or increased bleeding, scale back and consult your doctor.
Months 3-6: Return to Regular Exercise
By three months after giving birth, many women can return to most pre-pregnancy activities if they feel ready. You might start regular-paced walking, light jogging, or low-impact aerobics classes. Weight training with light weights is usually safe at this point. Your energy levels may change day to day, especially if you’re breastfeeding, so adjust your workout intensity accordingly. Stay hydrated and stop if you feel unusually tired or experience any pain. Some exercises might still need modifications based on how you feel, and that’s completely normal.
Types of Exercises Suitable for Postpartum Women
Your doctor needs to approve any exercise routine after childbirth. Before starting, ensure you have proper postpartum exercise wear – a supportive sport nursing bra for comfort during feeds and workouts, and stretchy maternity yoga pants that provide adequate coverage and support. Here are safe exercises you can try once you get that approval.
1. Pelvic Floor and Core Exercises
The pelvic floor and core muscles need gentle strengthening after pregnancy. Do Kegel exercises by tightening your pelvic floor muscles for 5-10 seconds, then relaxing them. Repeat this a few times each day.
For your stomach muscles, avoid regular sit-ups or crunches at first. These might not be safe if your abdominal muscles have separated during pregnancy. Start with gentle exercises like pelvic tilts and modified planks. Ask your doctor or physical therapist to show you the right way to do these exercises.
2. Walking, Swimming, and Other Cardio Activities
Start with short walks of 10-15 minutes. When you feel stronger, try swimming or using a stationary bike. These exercises are easy on your joints and help build your stamina. You can join postpartum exercise classes or follow workout videos at home. Choose activities that feel comfortable and stop if anything hurts.
3. Wall Push-ups, Squats, and Band Exercises
Begin with exercises that use your body weight, like wall push-ups, squats, and modified lunges. Focus on doing each movement correctly rather than doing many repetitions.
Later, you can use resistance bands to build more strength. Try simple band exercises for your arms, legs, and back. Keep the resistance light and the movements slow and controlled.
Do strength training 2-3 times per week with rest days in between. Stop any exercise that causes pain and let your doctor know if you have concerns.
When to Stop or Change Your Exercise Routine
Your body will tell you if you’re doing too much exercise after pregnancy. Here are signs that mean you should slow down or stop.
Physical Signs to Watch For
Stop exercising if you notice any pain, especially in your pelvic area, back, or joints. Pain is not normal and means your body needs more time to heal. Other warning signs include:
● Bleeding that gets heavier or bright red
● Any leaking from your vagina
● Feeling very weak or dizzy
● Headaches that won’t go away
● Pain in your C-section scar if you had one
● Problems controlling your bladder or bowels
Signs of Mental and Physical Fatigue
Pay attention to how you feel mentally and physically. Stop exercising if you:
● Feel too tired to finish daily tasks
● Can’t sleep even when you have the chance
● Feel more anxious or sad after working out
● Get frustrated or angry more easily
● Find it hard to focus or remember things
If you notice any of these signs, take a break from exercise and rest. Talk to your doctor about what you’re experiencing. They can help you figure out when and how to start exercising again safely.
When to Talk to Your Doctor About Exercise
Your doctor plays a key role in your safe return to exercise after having a baby. Here’s when you need their guidance.
Your 6-Week Checkup is Important
Go to your postpartum checkup around 6 weeks after giving birth. Your doctor will check if you’re healing well and tell you which exercises you can start. They’ll examine your C-section scar if you had one, test your pelvic floor muscles, and check your abdominal muscles.
Get Medical Advice Right Away If You Notice:
Call your doctor before your scheduled checkup if you have:
● Heavy bleeding that soaks a pad in less than an hour
● Bad pain in your stomach or pelvic area
● Redness, swelling, or drainage from your C-section cut
● Fever over 100.4°F (38°C)
● Problems controlling your bladder or bowels
● Strong feelings of sadness or worry
Get a Personal Exercise Plan From Your Doctor
Your doctor will help you plan safe exercises based on how you delivered your baby and any problems during pregnancy. They’ll consider your fitness level before pregnancy and any health issues you have now. Tell your doctor about what kinds of exercise you want to do, and they’ll help you find safe options that work for you.
Take Care of Your Body After Having a Baby!
Start slow and build up your exercise routine gradually after giving birth. Follow your doctor’s advice about when to begin, and always stop if something hurts or feels wrong. Every new mother heals differently, so focus on what works for you rather than comparing yourself to others. Work with your doctor to find safe exercises that help you get stronger while giving your body the time it needs to recover.
Dive deeper into wisdom and fresh perspectives shared at 2A Magazine.
