PARENTS
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When you’re both caring for a newborn and recovering from birth, finding the time, energy, and motivation for exercise can be…challenging to say the least! But rising to that challenge is pretty important. Experts agree that gently moving your body after birth can help you heal and recover, and possibly decrease feelings of depression, too. That’s great to know, but there’s a good chance you still have a ton of questions, like: How soon after giving birth can you work out? What exercises are safe after pregnancy? And of course, How and when will I ever manage to find time to exercise again?! For answers—plus some easy-on-you postnatal exercises to try—keep reading!
You already know that there are myriad perks to exercise—and that physical activity is good for overall health. But here’s a breakdown just some of the potential benefits of physical activity after baby:
Yes! Diastasis recti occurs when the internal pressure of your full-with-baby uterus partially or fully separates the two muscles that run down the middle of your tummy. This not only weakens your core strength, it can also create a belly bulge. The good news? Certain postnatal abdominal strengthening exercises have been shown to decrease the incidence of diastasis recti abdominus and decrease the inter-rectus distance, too, according to the American College of Obstetricians and Gynecologists (ACOG).
Yes. Pregnancy and childbirth can weaken the pelvic floor muscles that are responsible for cradling your uterus, bladder, and rectum. When these important muscles become weak during pregnancy, you may wind up with urine leakage and/or pelvic organ prolapse, which is when one or more of these organs drops or presses into—or out of—the vagina. Strengthening these muscles after birth with targeting exercises (like Kegels), however, can help prevent and treat these postnatal complications. In fact, ACOG urges new parents to prioritise pelvic floor exercises after birth. But it’s important to be cautious about the type of postnatal abdominal and pelvic muscle exercises you engage in after pregnancy. Quickly returning to high-intensity core workouts can strain your weakened abs and pelvic muscles, causing pain and further injury. Start gently and consult with your healthcare team to see if you’d benefit from seeing a pelvic health therapist who can devise a pelvic-floor focused exercise routine for you.
ACOG recommends gradually resuming exercise after delivery by first incorporating gentle pelvic floor exercises, like Kegels, into your day. Then, a few days after your baby arrives, begin taking daily 30-minute walks at a slow to moderate pace. If a half hour is too much, simply do what you can without overextending yourself. Remember, even 10 minutes of physical activity benefits your body. (Always stop exercising if you feel any pain or discomfort.)
If you’re a seasoned gym rat, a runner, a Peloton devotee, or a similarly high-intensity type of exerciser, do not think you get a special pass to return to your workouts sooner than others!
Most new parents who gave birth vaginally without complications should wait at least 12 weeks before easing back into intense workouts, such as running or lifting weights, according to the 2019 guidelines endorsed by the Association of Chartered Physiotherapists in Sports and Exercise Medicine. This postnatal pause has been shown to reduce the risk of hernia, muscle tears, falls, urinary incontinence, and pelvic organ prolapse. Be sure to talk to your midwife or doc about your return-to-fitness timeline during your six week postnatal checkup. Your healthcare provider may suggest waiting longer than 12 weeks if you…
When you’re ready, it’s recommended that you engage in at least 150 minutes of moderate-intensity aerobic activity (raised heart rate, sweating) throughout the week. That shakes out to a minimum of 2 hours and 30 minutes stretched over a 7-day period—or 30 minutes a day, five days a week. You can even pepper 10-minute sessions through each day.
The key phrase here is “when you’re ready.”
Remember, just because you’re no longer pregnant does not mean your body has magically transformed to your pre-pregnancy state! It takes between 6 and 8 weeks after birth for your uterus to contract to its normal size, about 8 weeks for the separation between your stomach muscles to go back to their starting position, and your hormones generally don’t normalise for three to six months postnatal. Your postnatal workout should look different than your pre-pregnancy exercise routine! Instead of aiming to pick up your old routine where you left off, it’s a better to make the following your get-moving goals:
Take special note of that last to-do. A 2021 report in BMC Pregnancy and Childbirth concluded that it’s exceedingly difficult for new mums to return to physical activity—and to sustain their motivation—in the postnatal period without proper support. That means, turn to your partner, family, friends, and other caregivers for help scheduling your get-active time—and for help holding down the fort while you focus on you.
Rest assured that regular aerobic exercise will not negatively impact your breastmilk production, composition, or your baby’s growth, according to ACOG. There’s some research that suggests high-intensity exercise may create a buildup of lactic acid in breastmilk, causing it to taste a bit sour, but that’s a rare occurrence. If you’re feeding your baby breastmilk, here are some things to keep in mind while exercising:
Before jumping into a postnatal exercise routine, consult your healthcare provider. With that, here are some gentle moves to consider including:
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Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider. Breastmilk is the best source of nutrition for babies. It is important that, in preparation for and during breastfeeding, mothers eat a healthy, balanced diet. Combined breast- and bottle-feeding in the first weeks of life may reduce the supply of a mother's breastmilk and reversing the decision not to breastfeed is difficult. If you do decide to use infant formula, you should follow instructions carefully.
