Getting into a workout routine after giving birth is beneficial in many ways. Exercise can help you regain your pre-pregnancy body, shed the weight gained during pregnancy and restore muscle strength. Working out can boost your energy and mood, and prevent or help heal postpartum depression, according to the Mayo Clinic. Get your doctor's approval before beginning postpartum exercise. Some women, especially those recovering from cesarean sections or other complications of childbirth, may have to delay exercise to ensure proper recovery.
Guidelines
Most physicians advise waiting six to eight weeks after childbirth before beginning to exercise, especially if you are recovering from a cesarean section. The Mayo Clinic says that if you had an uncomplicated vaginal birth and were active during pregnancy, you may begin exercising as you feel ready. Light to moderate exercise is best at first, because ligaments and joints will still be loose for up to five months after delivery.
Kegels and Early Exercise
Perform kegel exercises Immediately after giving birth, the California Pacific Medical Center suggests. These will strengthen your pelvic floor muscles, which were probably weakened during delivery. To perform a kegel, squeeze the muscles of your pelvic floor -- a movement similar to stopping a stream of urine -- for three to 10 seconds. Release the muscle and repeat. Do as many as you can, starting with 10 kegels three times a day. Do pelvic tilts, deep abdominal breathing and ankle circles to keep your blood flowing.
Classes and Aerobics
Fitness centers and gyms often provide classes specifically designed for the postpartum body. Choose low-impact exercise classes that focus on muscle stretching and toning, such as yoga. Walking for 10 minutes three times a day or 30 minutes once a day is a healthy way to start exercising postpartum. Work up to a greater intensity or duration as you feel comfortable.
Breastfeeding and Exercise
Exercise should not affect your ability to breastfeed. Sometimes after vigorous or intense workouts, lactic acid may enter your breast milk and give it a sour taste. Your baby may not like the taste of the milk, but it will not affect her or her growth. Drink water before and after your workout to keep the sour taste to a minimum. Breastfeed before exercising to avoid getting engorged mid-workout. Wear a supportive sports bra to help with comfort while exercising.
References
- Mayo Clinic; Exercise After Pregnancy: How to Get Started; Mayo Clinic Staff; March 2011
- Baby Center; Postpartum Exercise: Is Your Body Ready?; July 2006
- California Pacific Medical Center: Postpartum Exercises
- Association of Reproductive Health Professionals; Postpartum Counseling: Diet, Nutrition and Exercise; September 2006
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