Postpartum Workout Plan

Giving birth takes a toll on your body – both physically and
emotionally. Many postpartum people will feel overwhelmed and
exhausted after giving birth, which can make it difficult to
return to a daily regimen. Other people, especially those who had
a regular workout plan before and during their pregnancy, may
attempt to get back to their fitness regimen before they are
ready. It is important to have a postpartum workout plan, but how
do you know when it is the right time to begin?


In this article I hope to answer your most pressing questions
regarding postpartum exercise and when to begin.


How Soon Can You Exercise After Giving Birth?


Before you begin a strenuous exercise routine, it is important
that you have clearance from your medical provider to begin
exercising. This is especially true if you have had a c-section
or had a complicated pregnancy or birth. In most cases, people
who had a vaginal delivery can begin light physical activities a
few weeks post pregnancy. Yet, you should only begin exercising
as you are able.


During your 8 week postpartum check up, your doctor will
most-likely recommend beginning returning to your normal
pre-pregnancy routine. This can include light exercise and
beginning to develop a workout plan for the months ahead. It is
important that during this time you take it slow. Focusing more
on spending time with your baby, your mental health, and making
gradual steps toward recovery are more important than trying to
lose weight fast or regaining that sexy, pre-pregnancy body.


Over the first 8 weeks or more, you may gradually integrate
workouts as you regain strength in your core, upper and lower
body, and neck. Ensuring that you make smart choices in your
workout plan can help prevent overexertion, postpartum pain and
bleeding, and help you reach a safer, sustained postpartum
recovery.


It is true that 8 weeks or more can feel like a very long waiting
period, but your overall health is more important than a slim
body. However, making sure that the early stages of your recovery
are done carefully can help you get back to a more intensive
postpartum workout plan safer and sooner. Rest, hydration, and
nutrition should be the focus in the early stages of your
recovery.


When to Start Postpartum Workouts?


The appropriate time to begin postpartum workouts varies
depending on your delivery experience. As mentioned above, many
women who delivered their child without any complications or if
they delivered vaginally, may begin with light exercise (i.e.
walking, food prep, household activities) only a few weeks after
their delivery. Women who delivered via c-section or experienced
complicated birth, should wait until the 8 week mark, or talk
with their medical provider before starting a fitness plan. I
always recommend waiting at least 8 weeks, regardless of delivery
method, in order to approach recovery well and safely.


What Are the Benefits of Exercising Postpartum?


Building a smart postpartum workout plan and returning to a
consistent fitness routine may help many postpartum
people close their diastasis recti gap,
begin strengthening their pelvic floor, and help reduce baby
weight. Some women may benefit by experiencing a sense of
normalcy as they begin returning to their pre-pregnancy routine,
others may benefit by having time dedicated to personal health
and recovery – both with their bodily and mental health.