Postpartum exercise requires specific research and consideration. Getting back to exercising may not be the easiest task, but there are ways to help you succeed. In this article, we share tips on safely easing into a routine again. Follow them for optimal results, and thank us later!
When Should Moms Start Exercising?
According to the American Society of Obstetricians and Gynecologists (ACOG), if new moms had a normal delivery, they can get back to light walking within a few days of giving birth.
The recommended time is 150 minutes of moderate intensity activity each week. It means you can go for 20 to 30 minute walks each day. However, you should start slowly.
Getting Started
In the beginning, you should try taking a five minute walk and see how it feels. If there’s no bleeding or other issues, add a few more minutes for the next couple of days. During this time, it’s important to not carry your baby in a front-facing carrier or push them in a stroller.
After walking every day for a week or two, you can add slow upper body stretching or a postpartum exercise class, but only after consulting with your doctor. If, however, you have had a C-section or complications, you’ll need to take things slower. Discuss things with your doctor about when it’s safe for you to begin exercising.
Benefits of Exercising After Pregnancy
Exercise makes you stronger and protects your body against some chronic medical conditions. Therefore, postpartum workouts are essential and may even speed up your recovery.
There’s so many things that exercising helps with, from improving your sleep and energy levels to helping you manage weight and strengthen weak abdominal muscles. It can even help with mental health issues like stress and postpartum depression.
Steps to Take
While you’re waiting for your doctor to give you the green light, you can think of a post-pregnancy workout plan by following these few steps: introduce workouts slowly, make sure bleeding has stopped, trying different types of exercise, and of course keeping your body well hydrated. Don’t jump straight back into your workout routine immediately after giving birth. Wait for a bit and don’t push yourself too hard in the beginning.
A simple walk is more than enough. If you experienced heavier bleeding, that means your body still needs time to heal. Apart from light walking, you can also include gentle strength exercises in your routine. You can go for a postnatal yoga class or baby-and-me exercise classes. See what works best for you and try to stick with it. Staying hydrated is also crucial, as this will help eliminate common postpartum ailments. If you’re breastfeeding, you will need even more water. About 16 cups each day are recommended for nursing parents.