How Soon After Birth Should I Begin to Exercise?

After giving birth, it can be discouraging to see that the weight gained during pregnancy doesn’t disappear immediately. Remember, it took nine months to gain that weight, and it may take just as long to lose it. It’s crucial to ease back into your exercise routine gradually after childbirth.

Most healthcare providers recommend waiting at least six weeks post-delivery before resuming or starting an exercise regimen. This advice is wise because your body has undergone significant changes and needs time to recover from pregnancy and childbirth. However, some gentle exercises may be allowed or even encouraged by your healthcare provider sooner. These might include:

Walking: Walking is one of the best forms of exercise you can do. Listen to your body; if you get winded, stop and rest. If you experience any pain, do the same. Aim for 10-15 minutes of walking each day, three times a week.
Stretching: Gentle chest and back stretches can help you regain flexibility. Be cautious not to overstretch, and stop if you feel any pain.
Pelvic Tilts: These exercises can help increase blood flow to the pelvic region, especially beneficial if you had vaginal tearing or an episiotomy during childbirth.
Kegel Exercises: Kegels strengthen the pelvic floor muscles and can help with hemorrhoids and perineum pain.
Yoga: Low-impact yoga can improve flexibility and muscle tone. Avoid strenuous positions or stretches.

Also read: Is It Safe To Diet While Pregnant?

When you start exercising post-birth, keep these tips in mind:

Be cautious with high-impact exercises, especially those targeting your back and legs.
Wear a supportive sports bra for comfort.
Stay hydrated by drinking plenty of water.
Maintain a nutritious diet low in caffeine and sugar.

After the initial six weeks, your healthcare provider may clear you for more rigorous exercise.

Also read: Getting Back Into Shape After Your Pregnancy