How Soon Can I Resume Exercise After Giving Birth?

There is one worry that many expectant mothers may have in the back of their mind which relates to their body. We can do all we can in order to help our bodies be able to ‘snap back’ following childbirth whether we follow a certain diet or implement gentle exercise into our routine throughout our pregnancy. Resuming exercise following childbirth can be a very important event for many mothers as it not only provides them with a way in which to de-stress and help lose those pregnancy pounds, but it can also help to provide them with the energy they require to keep up with the demands of a newborn. However, the main question many mothers will have is: how soon after my child’s birth can I resume exercise?

This aspect of post-pregnancy can be incredibly confusing as different areas within the healthcare profession possess their own thoughts and views on this topic. The American College of Obstetricians and Gynecologists believe that it is fine to gradually re-introduce exercise into your routine when you feel ready. However, many doctors and/or midwifes would strongly suggest waiting until you have passed the 6-week mark so that you can be given the all clear.

It is believed that if you continued to exercise throughout your pregnancy and had a normal, vaginal delivery, you can safely resume your pregnancy routine within days of giving birth. Exercises such as stretching, walking and even push ups are believed to be safe enough to complete. A week following your child’s birth, it should then be safe for you to complete three 30-minute walks a week and as you gain strength and feel comfortable to do so, you can increase the number of walks you complete in a week. However, if your child was delivered via c-section, it is strongly advisable to hold off on exercise until 6-8 weeks following the birth. Nevertheless, light walking at a steady pace can help the healing process following a c-section and can help eliminate conditions such as blood clots from forming.

If you weren’t particularly active during your pregnancy (juggling work, family and other commitments can make this hard to achieve), then it is advisable to start with your exercise slowly and gently and also check with your midwife before you begin. If you are looking to jump-start your exercise with taught classes, try and search for classes that are specially designed for new mothers which will be low-impact and will take into consideration the pace and intensity that new mothers must adhere to. Exercise is an important aspect of our daily lives-whether we are new mothers or not, but following the birth of your child, it is vital that you take it slowly. They say that it takes 9 months to carry a child and 9 months to recover from the birth so remember that although your child is now born, your body needs time to heal and recover.

Following labor, most mothers will develop a gap in their abdominal muscles due to their stomach expanding during the pregnancy. It takes approximately 4 to 8 weeks for this to close naturally but some women may experience a rounded stomach after this time if the muscles were unable to strengthen themselves effectively. For this reason, many mothers may embark on a series of stomach exercises in a bid to close this and lessen the effects post-labor. If you commence with exercises before this gap closes, you run the risk of injuring the muscles further, so it is pivotal that you ensure that your stomach is ready to commence with exercise. If you are unsure as to what exercises will be best, always consult with a professional fitness instructor and your practitioner.

For more information on exercise following labor, visit Babies Base