Choosing the Right Time to Begin Exercising After Childbirth

Welcoming a new baby is a life-changing experience filled with joy and challenges. As exciting as this time is, new mothers often wonder when they can safely start exercising again. This post will help identify the best time to resume physical activity after childbirth, ensuring mothers can make informed and healthy choices that are right for their situation.

Understanding Your Body's Recovery

After childbirth, your body goes through significant changes, whether you had a vaginal birth or a cesarean section. Most healthcare providers recommend waiting at least six weeks before engaging in strenuous exercise. This period allows your uterus to contract to its pre-pregnancy size (remember how it had to grow big enough to host a baby, now it needs time to shrink back down) and gives any stitches or tears a chance to heal properly.

However, recovery varies from person to person. For example, a study shows that about 68% of women feel ready to engage in light physical activity within the first month postpartum. Factors like delivery type, pre-existing health conditions, and any complications can impact recovery times. Being in tune with your body is also so important, try to pay attention to all signs and symptoms.

Listening to Your Body

It is important to pay close attention to how your body feels after giving birth. Some women may feel comfortable taking short walks or doing gentle yoga as early as a few days postpartum. Conversely, others might require more time and support before resuming physical activity.

Be on the lookout for signs that indicate you may need more time before exercising, such as increased pain, heavy bleeding, or ongoing discomfort. Each woman’s experience is unique, and your body's signals are essential in determining when you’re ready to start moving. I had quite a bit of pain and pulling around my stitches after having a c-section. I didn't feel able to safely move until after the 4 week mark. That was when I felt walking around was helping vs hurting. Then by the time I hit 6 weeks, I felt I was able to complete my gentle stretching and mobility routines. From that point on, I slowly built up my exercises every few weeks so that I was properly challenging my body and I got back to my regular routines within a few months. However, it took close to a year before I was able to lift as heavy as I did before getting pregnant.

The Importance of Postpartum Checkups

Scheduling a postpartum checkup around six weeks after giving birth is key to ensuring a safe transition back into exercise. During this visit, healthcare providers will evaluate your overall health and readiness for exercise.

This appointment is a great opportunity to discuss any concerns and ask questions about suitable exercises. An open conversation with your healthcare provider can provide you with the confidence to begin exercising safely and effectively.

Starting with Gentle Movements

When you receive the go-ahead from your healthcare provider, it is advisable to start with gentle forms of exercise. Consider these options:

• Walking: An excellent way to stay active without straining your body. Start with brief walks and gradually increase the distance and speed as you feel comfortable.

  
  

• Pelvic Floor Exercises: Recommended post-birth, these exercises help strengthen pelvic muscles, which can ease recovery and prevent issues like incontinence.

  
  

• Gentle Yoga or Stretching: These exercises promote flexibility and relaxation, benefiting both your body and mind during the recovery phase.

  
  

Beginning with low-intensity movements allows you to monitor how your body reacts, promoting a safe and gradual return to fitness. I highly suggest working with a coach who can create a custom program for you to make sure you are not pushing too hard, too fast. I offer 1:1 sessions (in person or virtually) or I have a virtual personalized 8-Week Transformation Program for moms starting back into exercise, if you're interested in learning more book a free call with me here.

Gradually Increasing Intensity

As your strength and energy levels improve, it is time to gradually intensify your workouts.

Once you feel ready, begin including moderate exercises like jogging, swimming, or even light strength training into your routine. Aim for about 150 minutes of exercise each week, comprising both cardio-based and muscle-strengthening activities. For instance, splitting this into 30-minute sessions five days a week can make it easier to fit in with your schedule. However, even 1 workout a week is amazing, so start where you can and build up as you feel you can.

Setting Realistic Goals

Establishing achievable fitness goals can enhance motivation and help guard against feelings of discouragement. it might be realistic for you to aim for 3 walks a week plus a 30 min bodyweight workout. If that seems easy then adjusting it to: 4 walks a week, 30 min full body strength workout and a 60 min yoga class might be more appropriate. Chatting with your coach is a great way to figure out what's a good goal to start with how you could build upon it over time.

Keep in mind that the postpartum phase is about healing, not rushing to regain a pre-pregnancy shape. Celebrate small victories, such as completing a workout session or simply getting through a busy day with your baby. Keeping goals realistic helps create a positive mindset.

Finding Support and Community

Joining a supportive community can make exercising more enjoyable and motivating. Seek local postpartum classes or online groups for new mothers focused on fitness. One great Mom and Baby Class in Elora, Ontario is hosted by Headwaters Pilates.

Many communities offer programs specifically designed for mothers, which provide a supportive space to share experiences and encourage each other. Working out with others may positively influence your commitment to your fitness goals.

Balancing Exercise with New Responsibilities

Finding time for exercise while caring for a newborn can be challenging. It is essential to strike a balance that fits both your needs and your family's routine.

Be flexible with your workout schedules. If time is tight, opt for shorter sessions or incorporate your baby into your routine, such as using a stroller for walks or doing exercises at home that include your little one. You can grab my free guide for how to exercise with your baby by clicking here.

Indoor cycling while wearing my son. Make the time for exercise any way you can!

When to Seek Professional Guidance

If you have any concerns about your healing process or encounter complications, don’t hesitate to seek professional help. It's ok to ask for help, it's not a sign of weakness, it's actually a sign of strength and shows you have great awareness!

A Pelvic Floor Physio or a trainer with expertise in postpartum fitness (like myself) can provide personalized advice and support, helping you transition back into regular exercise safely.

Embracing Your Postpartum Journey

Deciding when to start exercising after giving birth is a personal journey that requires patience and compassion for oneself. Understanding your body’s signals, seeking guidance, and gradually introducing physical activity can help you create a routine that works for you.

Always prioritize your health and remember that each mother’s journey is unique so try not to compare to other moms. Embrace the path ahead, keep listening to your body, and enjoy both motherhood and the process of returning to fitness!

I would love to hear your story! How has your postpartum time been going? Are you feeling ready to workout? What are you currently struggling with? Message me and let me know!