Postpartum Exercise: When and How to Start Safely

After giving birth, you might be eager to hop back into a fitness routine, but knowing when is the right time is crucial to your recovery process. Every woman’s postpartum period is different, so getting back into physical exercise will vary from person to person. It’s important that you listen to your body and follow your doctor’s guidance.

When Can I Start Exercising Postpartum?

Most experts recommend waiting until you get cleared at your 6-week postpartum appointment, and we totally agree! It’s important to note that depending on your birth, it may not happen right at your 6-week appointment, so we highly recommend following your body and your doctor or midwife’s lead. If you’re itching for some movement, try adding in daily walks first; not only does this help the recovery process, but it helps to get you out of your environment and clear your mind with some fresh air! Baby will benefit from those walks too, if you decide you want them to join.

Easing into Exercise

When easing back into exercising after giving birth it is so important to listen to your body. Start with low-impact exercises to reintroduce movement. We love low-impact exercises like walking, yoga, stretching, and pelvic floor exercises. Remember, this is a time to reconnect with your body, so focus on how you are feeling through each activity you choose and listen to your body if it feels like too much. The goal is to move at a pace that allows you to heal while slowly building strength.

Take It Slow and Listen to Your Body

Postpartum exercise is a great step in your recovery, but it’s crucial to approach it with patience and care. Every mom’s journey is different, so there’s no need to rush back into a fitness routine. Start small, with gentle, low-impact exercises, and gradually build up your strength. Consult with your doctor or midwife and trust your body’s signals as you regain your fitness. Remember, you have a brand new body and you birthed a baby-give yourself grace! You’ve got this mama!

Additional Reading:
Pregnant & Postpartum Activity: An Overview
NHS: Keeping Fit and Healthy with Baby

FAQ

1. When can I start exercising after giving birth?
Most doctors and midwives recommend waiting until your 6-week postpartum check-up to start any exercise routine, especially if you had a vaginal birth. However, if you had a C-section or complications, it might take longer. Consult with your doctor or midwife and listen to your body- everyone’s needs are different.

2. What exercises can I do right after childbirth?
Gentle movements such as walking and light stretching can typically begin a few days after birth. These low-impact activities promote circulation and aid recovery without putting too much strain on your body.

3. What are some signs that I might be doing too much too soon?
If you experience increased bleeding, pain, discomfort, or a heavy feeling in your pelvic area, it’s a sign that you may be overexerting yourself. Slow down and give your body more time to heal.

4. Where can I work out in Charlotte, NC that specializes in postpartum?

• Moxie Fitness Studio in South Charlotte (Pineville, NC) specializes in workouts for women
• Okra Yoga Studio in Charlotte has Baby and Me classes
• Laura from Armonia Mama offers personalized and group training for women postpartum