Let’s Get Moving! Safe Postpartum Workouts After Childbirth

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For new moms, establishing a postpartum workout routine often takes a backseat. The exhaustion and stress of caring for a newborn can overshadow any thoughts of exercise. I completely understand; I’ve been in those shoes. As a first-time mother, I was taken aback by how the days could feel simultaneously long and short. With endless feedings, constant pumping, and mountains of laundry (thanks to my daughter’s severe reflux), finding the time and motivation to work out felt nearly impossible. However, I was determined to carve out some time for myself—something that was entirely within my control. The challenge was figuring out how to begin safely after everything my body had endured.

Don’t let the glamorized portrayals in movies deceive you; bringing a new life into the world is no small feat. It significantly impacts both your body and mind, making a postpartum exercise plan essential. When you’re ready to embark on your fitness journey, be armed with the knowledge of what to do and what to avoid.

How Soon Can I Start Exercising After Birth?

A crucial aspect to consider when planning your postpartum fitness regime is whether you had a vaginal or cesarean delivery.

If you had a vaginal birth: According to the American College of Obstetricians and Gynecologists (ACOG), if your pregnancy and delivery were uncomplicated, you can begin exercising just a few days after giving birth. Remember, there is no rush. If your body feels ready, start with light or moderate activities—like taking brisk walks with your baby—before attempting more intense workouts. Consult your obstetrician if you’re considering increasing your exercise intensity.
If you had a cesarean birth: A C-section is a major surgical procedure, and you should allow your body extra time to heal. Recovery can take at least six weeks, possibly longer, depending on how you feel. Your uterus will also need around 10 to 12 weeks to return to its pre-pregnancy size. Remember that your body carried a life, and it deserves time to recover. Exercise will aid in rebuilding strength and stamina, but patience is key.

Always consult your healthcare provider to determine the best next steps for you. You’ll likely need to wait until after your post-operative checkup to get the green light.

What Postpartum Exercises Should I Consider?

The most important thing is to take it slow and set realistic expectations. Listen to your body, gauge your new limits, and allow yourself time to adapt.

Here are some suggestions to get started:

Aerobics: The ACOG recommends aiming for at least 150 minutes of moderate-intensity aerobic activity weekly. This could be 30-minute workouts five days a week or broken down into smaller, 10-minute sessions throughout the day. Activities like walking or biking on flat surfaces can effectively elevate your heart rate while still allowing you to converse.
Core Strength: Incorporate core-strengthening exercises once or twice a week. Consider yoga, Pilates, weight lifting, or even deep breathing exercises. Kegel exercises are particularly beneficial for toning your pelvic floor muscles.

Exercises to Avoid:

One piece of advice I received from my doctor was to steer clear of postpartum abdominal workouts for several months. Sit-ups and crunches can strain your abdomen, which has already been stretched significantly during pregnancy. If you had a C-section, avoid putting unnecessary stress on your stitches. Also, since diastasis recti is common postpartum, it’s wise to ease into abdominal exercises gradually.

Benefits of Postpartum Exercise

As the past nine months have shown, your body is capable of incredible things and deserves rest and recovery in the weeks following childbirth. Even minimal exercise can play a vital role in this process. It strengthens your abdominal muscles, boosts your energy levels, alleviates stress, and may help prevent postpartum depression. Ultimately, the key is to listen to your body—trust that it will guide you.

Postpartum Workout Tips

There’s no rush to dive into a workout routine. Move at your own pace.
Inform your instructor if you’re joining an exercise class so they can accommodate your needs.
Exercising after nursing can make your workout more comfortable.
Tailor your routine to suit your preferences; don’t feel pressured to try every exercise.
Finding a workout partner can motivate you to stay on track and make exercising more enjoyable.
Be gentle with your abdominal exercises; opt for planks instead of sit-ups to minimize stress.

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Summary

Establishing a postpartum workout routine can be challenging for new mothers due to fatigue and stress. It’s essential to consider the type of delivery when planning your fitness journey. Starting light with aerobic activities and core strengthening while avoiding strenuous abdominal workouts is recommended. Listening to your body and setting realistic expectations will aid in a smoother transition back to exercise, ultimately improving overall well-being.