Exercise After Delivery

What are the benefits of a postpartum exercise program?

Now that your baby is here, you are probably thinking about shedding some of those unwanted pregnancy pounds and getting back into shape. Along with losing weight, an exercise program can help you:

• Reduce stress.
• Tighten stretched abdominal and pelvic muscles.
• Give you more energy.
• Lessen the feelings of depression that can happen after childbirth.
• Prepare you for the physical demands of parenthood.

When can I begin exercising?

It can take up to 1 year to recover from the changes that happen during pregnancy and childbirth. Once you have received the go-ahead from your healthcare provider AND you feel ready, you can begin a gentle exercise program. Walking and gentle stretching and strengthening exercises are the best exercises to start with. You should avoid any rigorous exercise such as running or jumping for at least 6 weeks after the birth of your baby. If you have had a C-section, you might also need to wait 6 weeks before you begin any abdominal strengthening exercises.

What exercises should I do?

Walking is one of the best exercises to start with because it is gentle, it requires little equipment, and you can bring your baby with you. Begin with 15 minutes of walking at least 3 times per week. Try to increase this time by 5 minutes each week. Once you are up to walking continuously for 45 minutes, increase the intensity of your workout by increasing your pace or walking up hills. After 6 weeks you may be able to begin a jogging program, if that is your goal.

Bicycling and swimming are also good choices. Yoga and Pilates classes for new mothers can also be helpful. When your healthcare provider gives you the okay, you can begin doing exercises to strengthen your abdominal muscles as well.

To strengthen weakened pelvic muscles, you can start doing Kegel exercises right away. These exercises strengthen the muscles of your pelvic floor, which control bladder function.

How often should I exercise?

When you exercise, listen to your body. Don't push yourself too hard or too fast. Try to exercise at least 3 days every week, with a goal of 5 days a week. If you have to, exercise for short periods of time during the day. Two 15-minute sessions can be just as good as one 30-minute workout.

How can I make the most of my exercise program?

• Warm up and cool down with light stretches before and after your workout.
• Avoid getting dehydrated by drinking plenty of water before and after you exercise.
• Try to eat a healthy diet to keep your energy level up.
• If you are breastfeeding, feed your baby or pump before exercising in order to be more comfortable.
• Wear a good fitting sports bra
• Make sure that your exercises are enjoyable, not stressful
• Remember to be patient. It may take several months before you return to being as fit as you were before your pregnancy.
• If you have any increased pain, bleeding, or dizziness, stop exercising right away and contact your healthcare provider.

Written by Phyllis Clapis, PT, DHSc, OCS.
Published by RelayHealth.
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