Exercising after birth has many documented benefits, like decreased postpartum depression and increased energy and stamina. But how do you strike the right balance between being active and letting your body heal? According to the American College of Obstetrics and Gynecologists, it can take your body up to a year before it completely recovers from pregnancy. Immediate effects of cesarean birth, such as incision health, bleeding and abdominal pain can last four to six weeks. That's why it's important to start gently and progress slowly.
Step 1
Evaluate how you feel. Don't rely on statistics about average recovery time to determine when you should begin exercising. For some women, this is three weeks and for others, it's eight weeks. Let your body determine when you're ready to begin increasing your physical activity.
Step 2
Get cleared by your physician. Talk to your doctor or midwife at your postpartum checkup about your incision, your pain level, any cramping you're experiencing and any other symptoms you have questions about. It's likely your doctor will give you the okay to start a fitness routine, but if you had birth complications or your doctor is not pleased with the way you're healing, you may be advised to wait.
Step 3
Alter your regular routine as you being to rebuild strength and stamina. If you were a runner, begin by walking. If you did complex yoga moves, start out with light stretches. According to Michigan State University, even just walking for 15 minutes, three days per week will benefit your body. Keep your movements low-impact and avoid bounces, jumps or quick, jerky movements.
Step 4
Include gentle movements that strengthen the abdominal muscles and the pelvic floor. According to the University of Iowa, kegels and pelvic tilts are good places to start. Kegels involve isolating the muscle you would use to hold back your urine and squeezing it for three seconds. Relax it for three seconds, then squeeze again for three seconds. Repeat this 10 times, three times per day. Do pelvic tilts by laying on your back with your feet flat and your knees bent. Squeeze and tighten your abdomen and buttocks gently, slightly lifting it off the ground if you can, and hold for 10 seconds. Repeat for a total of 10 tilts.
Tips and Warnings
- Breastfeeding mothers need an increased fluid supply, as do physically active mothers. Hydrate, especially if you are lactating.
- If you notice your baby is not gaining weight on schedule, it could be related to your exercise intensity and fluid intake. Scale back on your routine, increase fluids and double check with your doctor.
