When you become a new mom, the last thing on your mind is exercise. Late nights, feedings, mood swings, and a tower of diapers are enough to make you feel you have exerted enough energy for a day.

Having motivation for fitness is a lot more difficult now Although it is very difficult to fit into your day, most doctors would recommend and encourage new moms to stay active postpartum. Postpartum exercise plans can help them experience better health as a new mom.

The Importance of a Postpartum Exercise Plan

Finding time to work out after pregnancy can be difficult but it has its benefits. It can help you and your body adjust to motherhood. It doesn’t have to be vigorous! Even lighter activities like a 15-minute walk each day can benefit new moms. This can start adjusting you to a better quality of sleep, and higher energy levels, and help lower stress.

Additionally, when combined with proper nutrition, exercise can help shed extra baby weight, build muscle, and tone your abdomen after delivery.

Exercising postpartum is a great example of dedication and sets the foundation for a healthy, active lifestyle for your child. As they grow, they will hopefully follow your lead and adopt these habits themselves.

Plan A Postpartum Exercise Plan

Before anything, always talk to your doctor about what’s right for you postpartum. Every woman will be different postpartum. Talk to your doctor about creating a postpartum exercise plan specifically formulated for you.

With a natural vaginal delivery, you can start becoming active just a few days after giving birth. This is as long as your OB/GYN has discussed any limitations with you. Begin slowly and pay attention to how your body responds.

If you’ve had a C-section, healing time may be a little longer. Normally, the average wait time is 6+ weeks. Talk to your doctor about exercise during your post-natal care appointments.

Postpartum Exercises

Experts at the American College of Obstetricians and Gynecologists (ACOG) recommend aiming for at least 150 minutes of moderate-intensity aerobic activity — i.e. anything that bumps up your heart rate and makes you break a sweat. This includes brisk walking or bike riding. Do this every week, along with two days of strength training (which includes yoga, Pilates, and lifting weights). If you’re wondering what exercises can help reach your goals, try these:

• Postpartum Exercise Classes Some gyms, yoga studios, and even hospitals offer classes for new moms. These classes take it easy on your body while emphasizing rebuilding strength in your abdomen and pelvic muscles.
• Walking: This is a safe postpartum exercise you can do with your newborn. Head to your favorite park or jogging path with your baby safely secured in a stroller or carrier.
• Aqua Classes Like swimming, aqua classes allow you to move while putting less stress on your joints and muscles. Try aqua yoga, Zumba, or aerobics to find an exercise that works for your body.
• Pelvic and Kegel xercises You can perform these exercises at home to rebuild your pelvic floor muscles This can reduce your risk for incontinence or other postpartum complications.

If doing any of these exercises leads to bleeding, discomfort, or pain, stop exercising Allow yourself more time to recover. Pushing yourself too hard can hurt your entire recovery. Most experts agree that women can begin Kegel exercises and walk within the first 24 hours after giving birth. Even a few five-minute sessions can add up to a half-hour of activity.

It wasn’t until the early 1980s that the ACOG started to encourage women to exercise, slowly increasing their activity back to pre-pregnancy. This came to realization when doctors started to realize that being sedentary in pregnancy and postpartum can place the mother at higher risk for cardiovascular disease and blood clots.

However, this is determined by your birthing experience. It’s important to get the okay from your doctor before starting any exercise program.

Exercise Tips for Your Postpartum Exercise Plan

It’s okay to rely on the people around you for support. While you take a little time for yourself, you should:

• Schedule time for your partner to care for the baby while you go exercise.
• Find friends who also need to exercise and go to classes or on walks together.
• Incorporate your baby into exercise by attending Baby & Me classes.
• Remember that even just 10 minutes of exercise can make a difference. Try to fit in exercise when and where you can.

If you’re truly worried about anything, make sure to speak to your OB/GYN for additional advice.

If you had a vaginal birth without major complications, you can start modified pre-pregnancy exercises almost immediately. This is as long as you’re not experiencing any concerning symptoms. Once your healthcare provider gives you the green light, and you feel safe and ready, start with bodyweight exercises or light weights. As you build the strength back, increase your intensity and duration as long as you feel comfortable.

If you had a vaginal birth with tearing – depending on the level of tearing, it can take two to three weeks to heal. Discuss upper body and walking exercises with your doctor for approval.

If you had a C-section – walking can be done the day after delivery or as soon as possible. This can help with avoiding blood clots and increase circulation. For exercise, waiting the six-week mark will be more than likely recommended. Talk to your doctor before you decide on any workout regime.

How Will I Know When I Am Not Ready?

Watch out for specific signs, similar to:

• Bleeding (i.e., lochia)
• Abdominal pain
• Vaginal pain
• Other fluid leakage (i.e. urine or feces)
• Heaviness in your pelvic region or organs coming out of your vagina (which could be a sign of pelvic organ prolapse)

If you are dealing with any of the above symptoms, talk to your healthcare practitioner. They can give you the best advice for your postpartum journey.

Avoiding Certain Exercises for Your Postpartum Exercise Plan

Pregnancy does a lot to your stomach and abs. Being extra cautious with abdominal work is necessary. Look for doming or bulging in the center of your abs.

Talk to your doctor if you start to notice anything. Also, avoid holding your breath or straining which isn’t good for your abs or pelvic floor. Either hold off on the exercise or lighten the weight load.

Exercise and Breastfeeding

Make sure to have a supportive bra because this will most likely be painful. To avoid additional discomfort, it’s best to breastfeed before you work out. Full breasts and exercise are uncomfortable.

There used to be concerns about breastfeeding and exercise, with some believing it could make breast milk more acidic and lower in pH. However, research has shown that exercise has little effect on the quality of breast milk.

Buy very supportive bras and make sure to drink enough water, before and after your workout routine.

How Is Exercise Different Postpartum

The point to make here is everyone is different. How you prefer to exercise and how your body responds depends on several factors, including your labor and delivery experience.

Listen to your body. Talk to your body if you need to, and discuss adverse symptoms if they worry you If you’re tired – rest, or if you don’t feel well – take a break. Don’t have high expectations. Acknowledge that you are starting a healthier journey for you and your baby.

Can Exercise Prevent Postpartum Depression or Anxiety?

The postpartum period is focused on balancing hormones. Powerful pregnancy hormones when combined with lack of sleep, can affect up to 1 in 5 women and lead to postpartum depression. It’s a complex issue. However, there is evidence that suggests exercise can help lower postpartum anxiety and depression symptoms in most women.

It not only supports muscles and joints but helps rebalance the biochemistry in women post-pregnancy. Not to mention, it’s a wonderful stress outlet for everyone.

How Long Before I Get to My Pre-pregnancy Fitness Levels?

Normally by week 6 postpartum, most women are allowed to return to their normal pre-pregnancy routines. Some women may take longer to get there. However, all activity and progress should always be under the recommendations and guidance of your doctor.

If you were working out regularly before and during pregnancy, returning to ‘normal’ fitness levels usually happens faster than normal.

For Questions About Exercising Postpartum, Call Rosh Maternal and Fetal Medicine

For additional support for losing weight, you can rely on. Our understanding experts can help you develop a personalized plan for postpartum exercise and diet.

The team at Rosh Maternal & Fetal Medicine is ready to provide expert answers and high-quality care. We strive to create a healthy postpartum experience for both you and your baby. If you’d like to schedule post-natal care or have questions about postpartum life, call our office in the Midtown East area of New York City, or schedule an appointment online.

FAQ

How Soon Should You Exercise After Giving Birth?

The timing of postpartum exercise largely depends on the type of delivery you had. If you experienced a vaginal birth without complications, you can begin light activities like walking or pelvic floor exercises within a few days after delivery, as long as you feel up to it.

For those who had a C-section or more complex deliveries, it’s usually best to wait around 6 weeks or until your healthcare provider gives you the green light to start exercising. Always consult your doctor before starting any postpartum workout routine.

What Type of Exercise Is Best for Postpartum?

The best types of exercises postpartum are those that are gentle on your body yet still effective in helping you regain strength and flexibility. Activities such as walking, swimming, yoga, Pilates, and low-impact cardio are great ways to start. You should also focus on rebuilding core strength with exercises that engage your abdominal and pelvic muscles without putting too much strain on them.

What Exercises Should I Do at 2 Weeks Postpartum?

By two weeks postpartum, you can start with gentle exercises, especially if you had an uncomplicated vaginal delivery. Some exercises to include are:

• Kegel exercises: Strengthen the pelvic floor muscles to help with recovery.
• Walking: Begin with short walks and gradually increase the duration and intensity.
• Deep breathing exercises with abdominal contractions: This helps you start re-engaging your core without overexertion.

If you had a C-section or other complications, consult your doctor before beginning any exercise, even light activities like walking.

When to Start Postpartum Exercise to Reduce Tummy?

To reduce your postpartum tummy, it’s important to engage in core-strengthening exercises when your body is ready. Most women can begin gentle abdominal exercises a few weeks after birth if they had a vaginal delivery. For those with C-sections, it’s recommended to wait at least 6 weeks before starting any abdominal workouts. Always consult your healthcare provider to make sure you’re ready for these exercises.

Once cleared by your doctor, focus on exercises that target the core, such as:

• Pelvic tilts
• Bridges
• Modified planks
• Postnatal yoga or Pilates

Combine these with aerobic activity and strength training for the best results.

How Can I Safely Return to Exercise After a C-Section?

Returning to exercise after a C-section requires extra caution due to the surgical nature of the delivery. Begin with gentle movements like walking and gradually introduce light stretching and core exercises as you heal. Avoid high-impact or strenuous activities until you receive clearance from your healthcare provider, typically around 6-8 weeks postpartum. Prioritize listening to your body and gradually increase intensity to bring a safe recovery.

What Should I Know About Diastasis Recti and Postpartum Exercise?

Diastasis recti, the separation of the abdominal muscles, is a common condition postpartum. When resuming exercise, focus on gentle core exercises that help close the gap, such as pelvic tilts and modified planks. Avoid traditional crunches or sit-ups that may exacerbate the condition. Consulting a physical therapist specializing in postpartum recovery can bring tailored exercises and techniques to address diastasis recti effectively.

How Can I Incorporate Exercise into a Busy Postpartum Schedule?

Incorporating exercise into a busy postpartum schedule can be challenging. Aim for short, manageable workouts that fit into your routine, such as 10-15 minute sessions of walking or stretching. Consider involving your baby in your exercise routine, like using a stroller for walks or practicing gentle yoga with your baby nearby. Prioritize consistency over duration and adapt your routine to your changing needs and schedule.