Postpartum Fitness: How to Start Exercise After Childbirth

Congratulations on the arrival of your little one! The postpartum period is a unique and transformative time for new mothers. As you navigate the challenges and joys of motherhood, it’s natural to wonder when and how to resume your exercise routine. If you were active before having baby, you are likely getting excited for that day you can get back into an exercise routine. In this blog post, we’ll delve into the importance of postpartum exercise, when it’s safe to start, and provide you with a sample workout that can be completed in just 20-30 minutes, fitting seamlessly into your busy schedule.

Understanding Postpartum Exercise:

Postpartum exercise isn’t just about shedding pregnancy weight; it’s an integral part of your physical and mental well-being after childbirth. I remember that during my pregnancy, exercise became a necessity for me each day, not only to help me feel well physically, but it became a staple for my mental health. Engaging in regular physical activity can help boost your mood, increase energy levels, and promote faster recovery postpartum. For exercise tips during pregnancy, check out these posts on first, second, and third trimester exercise.

When to Start Exercising:

Before jumping into a workout routine, it’s crucial to get the green light from your healthcare provider. Typically, most women can start light exercises within the first few weeks after delivery, but this can vary based on individual circumstances and the type of delivery.

1. C-Section Recovery:

• If you had a cesarean section, it’s essential to wait until your doctor gives the go-ahead. This may take longer than for those who had a vaginal delivery, usually around 6-8 weeks postpartum.
• Everything good is usually around the 6 week mark- sex, swimming, and exercise!

2. Vaginal Delivery:

• For those who had a vaginal delivery without complications, you might be cleared for light exercises as early as 2-3 weeks postpartum.
• This does not mean you should start your marathon training 2 weeks after delivery. Light exercise can mean walking, light yoga, and mild weight lifting.

3. Listen to Your Body:

• Regardless of the type of delivery, it’s crucial to pay attention to how your body feels. If you experience pain, dizziness, or excessive fatigue, stop and consult with your healthcare provider.
• Don’t try to do too much too soon during this postpartum period.

Sample Postpartum Workout (20-30 minutes):

Now that you have the green light to start exercising, here’s a simple and effective postpartum workout designed to strengthen your core, improve flexibility, and boost overall well-being.

Warm-Up (5 minutes):

• Start with gentle neck rolls, shoulder circles, and ankle rolls.
• Perform pelvic tilts and gentle stretches for the lower back. For those of you who are familiar with yoga terms, cat/cow breathing is a great part of the warm up.

Cardiovascular Exercise (5 minutes):

• Choose low-impact exercises like brisk walking, marching in place, or stationary cycling.
• Gradually increase intensity based on your comfort level.

Strength Training (10 minutes):

1. Bodyweight Squats (2 sets of 10 reps):
   • Stand with feet shoulder-width apart, lower into a squat, keeping your back straight.
   • Exhale as you return to the starting position.
2. Modified Push-Ups (2 sets of 8 reps):
   • Perform push-ups against a wall or on an elevated surface, focusing on form and controlled movement.
3. Bird-Dog Exercise (2 sets of 12 reps):
   • Start on your hands and knees, extend one arm and the opposite leg simultaneously, engaging your core.
4. Pelvic Floor Exercises (Kegels) (3 sets of 15 reps):
   • Contract and hold your pelvic floor muscles for a few seconds, then release.

Cool Down and Stretching (5 minutes):

• Focus on gentle stretches for the major muscle groups, including hamstrings, quadriceps, and shoulders.
• Incorporate deep breathing to promote relaxation.

This exercise may seem really easy, and that’s the point! Initiating exercise in the postpartum is about low and slow. We don’t want you overdoing things!

Conclusion:

Remember, postpartum exercise is not a race. Progress at your own pace, and prioritize self-care. As you embark on your fitness journey after childbirth, celebrate the small victories and be patient with your body. Always consult with your healthcare provider before starting any exercise program, and modify the intensity based on your comfort level. By prioritizing your well-being, you’re not only taking care of yourself but also setting a positive example for your little one as they grow and thrive alongside you. Enjoy the journey of rediscovering strength and resilience in this beautiful postpartum phase of life! Remember, you’ve got this mama!