5 min read
by Team Thinx | 06/26/2023
Congratulations on your new bundle of joy! As you navigate the beautiful journey of motherhood or parenthood, you may be wondering when you can start incorporating regular exercise into your postpartum routine. In this guide, we'll provide you with valuable insights and advice on when it's safe to begin exercising after giving birth.
After childbirth, your body undergoes significant changes, both internally and externally. It's crucial to allow sufficient time for recovery and healing before engaging in any physical activity. Typically, the postpartum period lasts around six weeks, but this can vary depending on various factors, including the type of delivery and individual healing progress.
Your healthcare provider is the best person to assess your specific circumstances and provide personalized advice on postpartum exercise. During your postpartum check-up, discuss your desire to start exercising and ask for guidance tailored to your body's needs. They will consider factors such as your overall health, any complications during delivery, and the healing progress of your body.
During the initial six weeks after vaginal birth, your body requires time to heal, especially if you’ve had a C-section. It's generally recommended to focus on gentle exercises during this period. Once you've received the green light from your healthcare provider, you can gradually incorporate more intense workouts into your exercise routine. Here are some activities we recommend to ease back into things:
pelvic floor exercises: These exercises help strengthen the pelvic floor muscles, which support the bladder, uterus, and bowel. If you’re wondering how to exercise pelvic floor muscles, start with kegels. These are a common type of pelvic floor exercise that can be done discreetly and pretty much anywhere.
walking: Start with short walks around your neighborhood or in a safe, comfortable environment. Walking is a low-impact activity that promotes blood circulation and boosts your energy levels.
strength training: Include muscle strength training exercises to build muscle tone and regain strength. Start with light weights or bodyweight exercises and gradually increase the intensity over time.
flexibility and stretching: Incorporate stretching exercises to improve flexibility and relieve muscle tension. Pilates and yoga, especially these 7 yoga poses, can be great options for both stretching and strength building.
Exercising postpartum offers numerous benefits, both physically and mentally. It helps with restoring strength and tone to the body and helps regain pre-pregnancy fitness levels. Regular physical activity promotes better cardiovascular health, boosts energy levels, reduces stress, and enhances mood. Plus, engaging in exercise can provide a sense of freedom and confidence, allowing you to feel comfortable and empowered while working out.
Embarking on your postpartum fitness journey is an exciting and empowering step towards regaining your strength and overall well-being after childbirth. By understanding the importance of allowing your body sufficient time to recover and heal, you can set yourself up for a successful and sustainable exercise routine.
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The postpartum time period can be filled with ups and downs, and it's important to approach it with a positive mindset. Remember to prioritize self-care, rest, and proper nutrition as you engage in postpartum exercise. Getting enough sleep, nourishing your body with healthy foods, and staying hydrated are essential components of your overall well-being and recovery. We hope you embrace the process, celebrate your progress, and enjoy this incredible journey!
At Thinx, we strive to provide our readers with the most up-to-date, objective, and research-based information. Our content is crafted by experienced contributors who ground their work in research and data. Articles contain trusted third-party sources that are either directly linked within the text or listed at the bottom to lead readers to the original source.
Mayo Clinic. Exercise After Pregnancy: How to Get Started. www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596
American College of Obstetricians and Gynecologists. Exercise After Pregnancy. www.acog.org/womens-health/faqs/exercise-after-pregnancy
Penn Medicine Lancaster General Health. When Is It Safe to Start Exercising After Giving Birth? www.lancastergeneralhealth.org/health-hub-home/motherhood/fitness-and-nutrition/when-is-it-safe-to-start-exercising-after-giving-birth
by Team Thinx