Answering Your Questions About Postpartum Exercise

Key Takeaways:

• Postpartum exercise can offer various benefits provided the new mother does them safely and according to their own body’s limits.
• While a workout plan should focus on not further damaging your body, one of the most important aspects of it all is developing a regular routine for your exercise program.
• Even if you are afflicted with diastasis recti, there are still postnatal exercises you can do that could benefit your health.
• Consulting with a doctor is the best way to learn what kind of regular exercises and physical activity you can do safely after giving birth and how long you should wait to do more intense exercises.

Postpartum exercise provides a lot of benefits to a new mother:

• Boosts energy
• Helps to prevent postpartum depression
• Promotes a better sleep schedule
• Relieves stress
• Strengthens and tones abdominal muscles
• Helps the mother lose the extra weight gained during pregnancy

While all of these side effects are great and beneficial to the woman’s body, a new mother must be careful. She will likely be unable to return to her pre-pregnancy or prenatal workout routine immediately. She will need to gradually build back up to a more strenuous workout over the months following birth.

If you are unsure how long you should wait to exercise after giving birth and what exercises to choose, we’re here to help at all of our locations.

Creating a Postpartum Workout Plan

Postpartum exercise is an essential part of the postpartum process, as it offers a range of benefits you may not want to miss. Some of the most notable benefits of exercising during the postpartum period include the following:

• Improved mood
• Improved energy
• Faster recovery
• Stronger muscles
• Reduced risk of injury and postpartum depression

It’s important to remember, however, that everyone’s body is different. That means everyone’s postpartum workout plan will need to be different. Listen to your body, and don’t do any activities or workouts if they are causing you pain. Additionally, it is best to start slowly and develop a routine. This will allow your body to recover without dealing with unnecessary strain.

Why Choose Tidewater Physicians For Women

At Tidewater Physicians for Women, you can expect a personalized experience in which our professionals focus on your unique needs and cater our services to work best for you and your body. To help with your health needs, we have a large team of experienced physicians, nurse practitioners, and two licensed counselors. Some of our staff are American College of Obstetricians and Gynecologists (ACOG) members. Take a look at what some of our patients had to say about their experiences working with us.

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When Can I Start Exercising After Pregnancy?

If you had a healthy pregnancy and a normal vaginal birth, you may be able to start exercising again weeks after the baby’s birth. It is a good idea to wait at least a few weeks after giving birth or until you feel up to it. If you had a cesarean birth or other complications during the pregnancy or birthing process, you should consult your doctor about when it is safe to start exercising again.

How Can I Start Exercising After Pregnancy?

A great way to start exercising again is simply by going for a walk or joining an exercise class. Aim for 20-30 minutes of activity a day. You may also want to try exercises that strengthen major muscle groups affected by your pregnancy, such as abdominal and back muscles. From there, you can gradually intensify your workout, but you should always stop exercising if you feel pain, especially back pain and abdominal pain, and call your doctor.

What Are Some At-Home Postpartum Workouts?

Several postpartum workouts can be done at home, depending on the equipment you have available, including the following:

• Swimming
• Yoga
• Walking
• Pilates
• Meditation
• Pelvic floor exercises
• Crunches

How Soon Can I Run After Pregnancy?

It is generally safe for postpartum women to run after several weeks postpartum, but it is important to consider individual factors and speak with your doctor first. Some of the following factors could impact how soon you will be able to run again.

• Did you have a cesarean section (C-section) or vaginal delivery?
• Did you suffer any tearing of ligaments or tissue during delivery?
• What was your activity and fitness level before and during pregnancy?
• What is your baseline body and core strength?
• How is your pelvic floor muscle strength?

Is Swimming Postpartum a Good Idea?

Yes, swimming postpartum is a good idea in most cases, provided you wait at least a week before doing so. This is to give your body time to stop any postnatal bleeding.

Muscle-Strengthening Workouts That We Recommend

There are some great exercises for new moms that work the body’s major muscle groups in your legs, arms, and hips. These include yoga, Pilates, weight-lifting, sit-ups, and push-ups. Kegel exercises, which consist of contracting the muscles that control urination, can help to tone your pelvic floor and improve urinary continence.

Exercises for Diastasis Recti Self-Care to Try After Pregnancy

Exercises and self-care are still possible even with diastasis recti. However, you generally have to be lighter in intensity with low-impact, gentle exercises. As a disclaimer, you should remember to keep the belly pulled in while exercising rather than doing anything that will push it out. The following examples are some commonly safe diastasis recti exercises:

• Abdominal exercises and compressions
• Pelvic tilts
• Heel slides
• Toe taps
• Single-leg stretches
• Bridges with belly scooping

How Can I Intensify My Postpartum Exercise Routine?

You may want to start with aerobic activity, which includes any exercise that moves large muscles of the body rhythmically, like walking while pumping your arms. From there, you may want to move to a more moderate-intensity activity, such as a light jog or riding a bike on a flat surface. Finally, you can move up to a vigorous workout after seeking your doctor’s approval.

What is Moderate Intensity?

In general, moderate intensity is any kind of workout in which you can still talk normally during the activity but cannot sing during it. Some examples of moderate-intensity activities include the following:

• Walking three miles per hour or faster
• Bicycling 10 miles per hour or slower
• Playing tennis doubles
• Gardening
• Water aerobics

What is Vigorous Intensity?

Vigorous intensity describes high-intensity activities in which you cannot say more than a few words during the activity without taking a breath. Some vigorous high-impact exercises include the following:

• Playing tennis singles
• Swimming laps
• Jogging or running
• Bicycling with hills or faster than 10 miles per hour
• Jumping rope
• Heavy gardening (such as digging or hoeing)
• Hiking uphill

How Should I Prepare for My Workout?

Preparing for your postpartum workout is essentially the same as when you worked out before, with a few minor tweaks that will make your workout more comfortable.

• If you are breastfeeding, feed your baby or pump your breast milk to avoid the discomfort of engorged breasts during your workout.
• Wear a bra that’s well-fitting and provides plenty of support.
• Wear loose-fitting, comfortable clothing that will allow your body to breathe.
• Keep a water bottle near you and take water breaks throughout your workout to stay hydrated.

For more information, contact your local gynecologist today.

Consult Your Doctor

If you are ever unsure about the activity level you should be engaging in after giving birth, it’s always a good idea to talk to your doctor. They can recommend how long to wait before returning to your exercise routine. If you have a specific activity in mind, such as yoga or running, mention that at your check-up and see how your doctor responds.

Women’s Care by Gynecologists Who Care

At Tidewater Physicians for Women, you can expect quality care from a team of gynecologists and medical professionals who understand what you are going through. Our patient-centered approach caters our services to your unique well-being needs, helping you navigate your personal health journey at your own pace. Schedule an appointment with our healthcare providers today by calling 757-461-3890 or filling out our online scheduling form to take control of your physical and mental health.