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Postpartum Exercise: What To Expect And How To Get Started

Bringing a new life into this world is a miraculous experience, but it can also be a physically and emotionally challenging time for new mothers. After giving birth, it’s important to allow your body to heal and recover, but that doesn’t mean you have to put your health and fitness on hold indefinitely.

In fact, postpartum exercise can help improve physical, mental, and emotional well-being. However, it’s essential to understand what to expect after giving birth and how to safely and effectively incorporate exercise into your routine.

In this blog post, we will explore what to expect after giving birth, the benefits of postpartum exercise, different types of exercises to try, and how to get started with a postpartum exercise plan that suits your needs.

We’ll also offer some tips for success and common mistakes to avoid so that you can safely and confidently navigate your postpartum fitness journey.

What To Expect After Giving Birth?

After giving birth, your body undergoes numerous physical and hormonal changes as it begins to heal and recover. Here are some of the common things you can expect in the postpartum period:

  1. Vaginal bleeding: You can expect to experience bleeding from your vagina for up to six weeks postpartum. This is known as lochia, and it’s your body’s way of shedding the uterine lining.
  2. Breast engorgement: As your milk comes in, you may experience breast engorgement, which can cause discomfort, swelling, and tenderness.
  3. Urinary incontinence: Giving birth can weaken the muscles that control urination, leading to urinary incontinence or leaking urine when you cough, sneeze, or laugh.
  4. Perineal pain: If you had a vaginal delivery, you may experience perineal pain or discomfort due to tearing or an episiotomy during delivery.
  5. Hormonal changes: Your body experiences significant hormonal shifts after giving birth, which can cause mood swings, fatigue, and changes in appetite and energy levels.

It’s important to give your body time to recover and heal after giving birth, so it’s recommended to wait six weeks before beginning any vigorous exercise. However, light exercises such as walking, gentle stretching, and pelvic floor exercises can be started sooner to aid in recovery. Always consult with your healthcare provider before starting any exercise routine.

Physical Changes That Occur Postpartum

Giving birth can cause significant physical changes in a woman’s body. Here are some of the most common physical changes that occur postpartum:

  1. Uterine contractions: After giving birth, your uterus will continue to contract and shrink back to its pre-pregnancy size. These contractions can cause cramping and discomfort.
  2. Breast changes: As your milk comes in, your breasts may feel heavy, swollen, and tender. You may also experience nipple soreness, engorgement, or leaking.
  3. Abdominal changes: During pregnancy, your abdominal muscles stretch and weaken, leading to diastasis recti or separation of the abdominal muscles. This can cause a noticeable bulge or “pooch” in your belly postpartum.
  4. Vaginal changes: If you had a vaginal delivery, your vagina may feel sore and swollen. You may also experience stitches or tearing, which can cause pain and discomfort.
  5. Pelvic floor changes: The muscles in your pelvic floor can become weak or damaged during pregnancy and childbirth, leading to urinary incontinence, pelvic pain, or prolapse.
  6. Skin changes: Some women experience skin changes postpartum, such as acne, dryness, or hyperpigmentation.

How Long It Takes For The Body To Recover

The length of time it takes for the body to recover postpartum can vary depending on numerous factors, including the type of delivery, overall health, and any complications during pregnancy or childbirth. Generally, it can take up to six weeks for the body to heal and recover from the physical trauma of childbirth. However, some women may take longer to recover, especially if they had a difficult delivery or a c-section.

During the postpartum period, it’s important to prioritize self-care and give your body time to heal. This means getting plenty of rest, eating a nutritious diet, and avoiding strenuous activities until your healthcare provider clears you for exercise. Gentle exercises like walking, stretching, or pelvic floor exercises can be started sooner to help aid in recovery. It’s important to listen to your body and not push yourself too hard too soon.

It’s also important to note that postpartum recovery is not just physical – it’s also emotional and mental. It’s common for new mothers to experience mood swings, fatigue, and anxiety postpartum, which can impact their overall well-being. It’s important to seek support from loved ones, healthcare providers, or mental health professionals if you are struggling with postpartum emotions.

When To Start Exercising Postpartum

While it’s important to prioritize self-care and allow your body to heal postpartum, gentle exercise can be started soon after delivery to aid in recovery. It’s important to consult with your healthcare provider before starting any exercise routine to ensure that it’s safe and appropriate for your individual situation. Generally, here are some guidelines for when to start exercising postpartum:

  1. Vaginal delivery without complications: If you had a vaginal delivery without any complications, you can start gentle exercises like walking or pelvic floor exercises as soon as you feel up to it.
  2. C-section delivery or complications during delivery: If you had a c-section delivery or experienced complications during delivery, your healthcare provider may recommend waiting six to eight weeks before starting any exercise routine.
  3. High-risk pregnancy or pre-existing health conditions: If you had a high-risk pregnancy or pre-existing health conditions, your healthcare provider may recommend waiting longer before starting an exercise routine or may recommend specific exercises to help aid in recovery.

In general, it’s important to start with gentle exercises and gradually increase intensity and duration over time as your body heals and recovers. It’s also important to listen to your body and not push yourself too hard too soon. If you experience any pain, discomfort, or unusual symptoms during exercise, stop and consult with your healthcare provider. With patience, consistency, and the right support, postpartum exercise can help improve physical, mental, and emotional well-being.

What Are The Benefits Of Postpartum Exercise?

Postpartum exercise can offer numerous benefits for new mothers. Here are some of the key benefits of postpartum exercise:

  1. Improves physical health: Exercise can help improve overall physical health, including cardiovascular health, muscle strength, and flexibility. This can aid in postpartum recovery and make it easier to care for a new baby.
  2. Aids in weight loss: Exercise can help aid in weight loss after pregnancy. However, it’s important to consult with your healthcare provider before starting any weight loss routine postpartum.
  3. Boosts mood and mental health: Exercise has been shown to release endorphins, which can help boost mood and reduce symptoms of postpartum depression and anxiety.
  4. Reduces stress: Exercise can be a great stress reliever and help reduce stress levels, which can be beneficial for new mothers.
  5. Improves sleep quality: Regular exercise can help improve sleep quality, which is important for new mothers who may be experiencing disrupted sleep patterns.
  6. Builds community: Participating in postpartum exercise classes or groups can help build community and provide a supportive network of other new mothers.

What Are The Types Of Postpartum Exercises?

There are many different types of postpartum exercises that can be beneficial for new mothers. Here are some examples:

  1. Pelvic floor exercises: These exercises, also known as Kegels, can help strengthen the pelvic floor muscles that may have weakened during pregnancy and childbirth. They can be done anywhere, anytime and involve contracting and relaxing the muscles that control the flow of urine.
  2. Walking: Walking is a low-impact exercise that can be a great way to get moving postpartum. It can help improve cardiovascular health, aid in weight loss, and boost mood.
  3. Yoga: Yoga can be a gentle and relaxing way to exercise postpartum. It can help improve flexibility, reduce stress, and promote relaxation.
  4. Strength training: Strength training exercises, such as bodyweight exercises or resistance band workouts, can help improve overall muscle strength and tone. This can be particularly beneficial for new mothers who may be carrying and caring for a baby regularly.
  5. Aerobic exercise: Aerobic exercise, such as jogging or cycling, can help improve cardiovascular health and aid in weight loss. However, it’s important to start with low-impact exercises and gradually increase intensity over time.
  6. Postnatal fitness classes: Many gyms and fitness studios offer postnatal fitness classes specifically designed for new mothers. These classes often incorporate a combination of low-impact aerobic exercise, strength training, and stretching.

How To Get Started With Postpartum Exercise?

If you’re a new mother interested in starting postpartum exercise, here are some steps you can take to get started:

  1. Consult with your healthcare provider: Before starting any exercise routine postpartum, it’s important to consult with your healthcare provider to ensure that it’s safe and appropriate for your individual situation.
  2. Start with gentle exercises: It’s important to start with gentle exercises, such as walking or pelvic floor exercises, and gradually increase intensity and duration over time.
  3. Find a support system: Finding a support system, such as a postpartum fitness class or a workout buddy, can help provide motivation and accountability.
  4. Set realistic goals: Set realistic goals for yourself and celebrate small achievements along the way. It’s important to listen to your body and not push yourself too hard too soon.
  5. Incorporate exercise into daily routine: Finding ways to incorporate exercise into your daily routine, such as taking a walk with your baby or doing bodyweight exercises during naptime, can help make it more manageable.
  6. Prioritize self-care: Prioritizing self-care, such as getting enough sleep, staying hydrated, and eating a healthy diet, can help support postpartum recovery and make it easier to incorporate exercise into daily life.

Tips For Successful Postpartum Exercise

Here are some tips to help make postpartum exercise a success:

  1. Start slowly: Don’t rush into high-intensity exercise too soon after giving birth. Start with gentle exercises and gradually increase intensity and duration over time.
  2. Listen to your body: It’s important to listen to your body and not push yourself too hard too soon. If you experience pain or discomfort during exercise, stop and rest.
  3. Stay hydrated: It’s important to stay hydrated before, during, and after exercise to support postpartum recovery.
  4. Wear appropriate clothing: Choose comfortable, supportive clothing that allows for easy movement and consider wearing a supportive postpartum belly band.
  5. Prioritize recovery: Prioritizing rest and recovery is just as important as exercise postpartum. Make sure to get enough sleep and allow your body time to recover between workouts.
  6. Get the right support: Finding a support system, such as a postpartum fitness class or a workout buddy, can help provide motivation and accountability.
  7. Modify exercises as needed: It’s important to modify exercises as needed to accommodate for any physical limitations or postpartum healing.
  8. Don’t compare yourself to others: Every woman’s postpartum journey is different, so it’s important not to compare yourself to others. Focus on your own progress and celebrate small achievements along the way.

By following these tips, you can help make postpartum exercise a successful and enjoyable part of your postpartum journey.

Common Postpartum Exercise Mistakes To Avoid

While postpartum exercise can be a great way to support recovery and improve overall health, it’s important to avoid common mistakes that can lead to injury or hinder progress. Here are some common postpartum exercise mistakes to avoid:

  1. Starting too soon: It’s important to wait until you have received clearance from your healthcare provider before starting any exercise routine postpartum. Starting too soon can lead to injury or hinder postpartum recovery.
  2. Overdoing it: It’s important to start with gentle exercises and gradually increase intensity and duration over time. Overdoing it too soon can lead to injury or exhaustion.
  3. Neglecting core and pelvic floor exercises: Core and pelvic floor exercises, such as Kegels and abdominal exercises, are essential for postpartum recovery. Neglecting these exercises can lead to ongoing physical issues such as back pain, pelvic organ prolapse, or urinary incontinence.
  4. Ignoring warning signs: If you experience pain, discomfort, or other warning signs during exercise, it’s important to stop and rest. Ignoring these warning signs can lead to injury or prolonged postpartum recovery.
  5. Focusing on weight loss: While weight loss can be a goal for many new mothers, it’s important to focus on overall health and postpartum recovery rather than just weight loss. Rapid weight loss can be harmful to breastfeeding and may hinder postpartum recovery.
  6. Comparing yourself to others: Every woman’s postpartum journey is different, so it’s important not to compare yourself to others. Focus on your own progress and celebrate small achievements along the way.

By avoiding these common postpartum exercise mistakes and prioritizing individual health and recovery needs, new mothers can enjoy the benefits of postpartum exercise safely and effectively.

What Are Some Postpartum Exercises That Can Be Done At Home?

After giving birth, finding time to exercise can be challenging, especially with a new baby at home. However, there are many postpartum exercises that can be done in the comfort of your own home, without the need for equipment or a gym membership. Here are some postpartum exercises that can be done at home:

  1. Kegels: Kegels are an essential exercise for postpartum recovery as they strengthen the pelvic floor muscles, which can become weakened during pregnancy and childbirth. To do Kegels, simply squeeze and release the pelvic floor muscles, holding the squeeze for a few seconds before releasing.
  2. Glute bridges: Glute bridges target the glute muscles and can help improve core stability. To do glute bridges, lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top, then lower back down.
  3. Modified push-ups: Push-ups are a great way to work the chest, shoulders, and triceps. To do modified push-ups, start on your knees with your hands on the ground shoulder-width apart. Lower your chest towards the ground, keeping your elbows close to your sides, then push back up.
  4. Squats: Squats are a great lower body exercise that work the glutes, quads, and hamstrings. To do squats, stand with your feet hip-width apart and lower your hips back and down as if sitting in a chair. Keep your chest up and your weight in your heels, then stand back up.
  5. Walking: Walking is a low-impact cardio exercise that can be done with your baby in a stroller or carrier. Walking can help improve cardiovascular health and mood, while also providing a chance to get some fresh air and vitamin D.

By incorporating these postpartum exercises into your routine, you can support postpartum recovery and improve overall health and fitness, all from the comfort of your own home.

How Can Breastfeeding Mothers Incorporate Postpartum Exercise Into Their Routines?

Breastfeeding can be a time-consuming and exhausting task, but it’s still possible for breastfeeding mothers to incorporate postpartum exercise into their routines. Here are some tips for breastfeeding mothers who want to exercise postpartum:

  1. Feed before you exercise: Try to feed your baby before exercising to ensure they are comfortable and not hungry during your workout.
  2. Wear comfortable clothing: Choose comfortable, breathable clothing that allows for easy breastfeeding access. A nursing sports bra can be helpful for support and ease of access.
  3. Be flexible: Your exercise routine may need to be adjusted based on your baby’s needs. It’s important to be flexible and willing to adjust your routine as necessary.
  4. Start slow: Start with low-impact exercises such as walking or postpartum yoga, gradually increasing the intensity and duration of your workouts as you feel ready.
  5. Time your workouts: Try to schedule your workouts for when your baby is napping or being cared for by a partner or family member to maximize your time and minimize distractions.
  6. Stay hydrated: Breastfeeding mothers should drink plenty of water to stay hydrated, especially during exercise. Aim to drink at least eight glasses of water per day.
  7. Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, stop the exercise and consult with your healthcare provider.

What Are Some Common Postpartum Injuries And How Can They Be Prevented During Exercise?

Postpartum injuries can occur due to a variety of factors, including changes in hormone levels, weakened muscles, and increased weight bearing. However, there are steps that can be taken to prevent common postpartum injuries during exercise. Here are some of the most common postpartum injuries and how to prevent them:

  1. Diastasis Recti: Diastasis recti is a separation of the abdominal muscles that can occur during pregnancy and childbirth. To prevent exacerbating diastasis recti during exercise, avoid exercises that put excessive strain on the abdominal muscles, such as crunches or sit-ups. Instead, focus on exercises that strengthen the deep core muscles, such as planks or pelvic tilts.
  2. Pelvic Organ Prolapse: Pelvic organ prolapse occurs when the pelvic floor muscles become weakened and can no longer support the pelvic organs. To prevent pelvic organ prolapse during exercise, avoid high-impact exercises that involve jumping or running. Instead, focus on low-impact exercises such as walking, swimming, or yoga.
  3. Joint Pain: Joint pain can occur due to the added weight bearing and changes in hormone levels during pregnancy and postpartum. To prevent joint pain during exercise, start with low-impact exercises such as walking or swimming and gradually increase the intensity and duration of your workouts. It’s also important to wear supportive footwear and to listen to your body, resting when necessary.
  4. Back Pain: Back pain can occur due to weakened abdominal and back muscles, as well as changes in posture during pregnancy and postpartum. To prevent back pain during exercise, focus on exercises that strengthen the core and back muscles, such as planks, bridges, or bird-dog exercises. It’s also important to maintain proper posture during exercise and throughout the day.

What Are Some Low-Impact Postpartum Exercises That Can Be Done While Recovering From A C-Section?

Recovering from a C-section can take longer than recovering from a vaginal birth, and it’s important to follow your healthcare provider’s guidelines for exercise after a C-section. Generally, low-impact exercises are recommended during the initial postpartum period. Here are some low-impact postpartum exercises that can be done while recovering from a C-section:

  1. Walking: Walking is a low-impact exercise that can help increase circulation, promote healing, and improve overall fitness. Start with short, slow walks around your house or neighborhood, gradually increasing the duration and distance as you feel ready.
  2. Kegels: Kegels are exercises that help strengthen the pelvic floor muscles, which can become weakened during pregnancy and childbirth. They can be done while lying down or sitting and involve contracting and relaxing the muscles that control urination. Start with a few sets of 10 repetitions, gradually increasing the number of repetitions over time.
  3. Pelvic tilts: Pelvic tilts involve tilting the pelvis forward and backward while lying on your back, which can help strengthen the abdominal muscles and improve posture. Start with a few sets of 10 repetitions, gradually increasing the number of repetitions over time.
  4. Arm and leg raises: Arm and leg raises are low-impact exercises that can help strengthen the core and improve overall fitness. They involve lifting one arm and the opposite leg while lying on your back or kneeling on all fours. Start with a few sets of 10 repetitions, gradually increasing the number of repetitions over time.
  5. Postpartum yoga: Postpartum yoga is a low-impact exercise that can help improve flexibility, strength, and relaxation. Look for postpartum yoga classes or videos that focus on gentle poses and modifications for post-C-section recovery.

How Can Diet And Nutrition Support Postpartum Exercise And Recovery?

Diet and nutrition play an important role in postpartum exercise and recovery. Eating a well-balanced diet can help support the body’s healing process and provide the necessary nutrients to fuel exercise. Here are some tips for incorporating diet and nutrition into your postpartum exercise and recovery plan:

  1. Stay hydrated: Drinking plenty of water is important for staying hydrated, especially during exercise. Aim to drink at least eight cups of water per day, and more if you’re breastfeeding.
  2. Eat a well-balanced diet: A well-balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats can provide the necessary nutrients for postpartum recovery and exercise. Avoid processed foods and sugary drinks, which can contribute to inflammation and hinder recovery.
  3. Eat enough calories: It’s important to eat enough calories to support exercise and breastfeeding, if applicable. However, it’s also important to listen to your body’s hunger and fullness cues and not restrict calories too much, as this can hinder recovery.
  4. Consider supplements: Some postpartum women may benefit from supplements such as iron, calcium, and vitamin D, which can help support bone health and prevent anemia.
  5. Fuel exercise with snacks: Eating a small snack before and after exercise can help fuel the body and aid in recovery. Aim for a snack that includes a mix of carbohydrates and protein, such as a banana with nut butter or Greek yogurt with fruit.

What Are Some Alternative Forms Of Postpartum Exercise, Such As Yoga Or Swimming?

In addition to traditional forms of postpartum exercise, there are several alternative forms that can be beneficial for new mothers. Here are some examples:

  1. Yoga: Yoga can be a great form of postpartum exercise as it helps improve flexibility, strength, and relaxation. Many yoga studios offer classes specifically designed for postpartum women, which can include modifications for different stages of recovery and breastfeeding.
  2. Pilates: Pilates is a low-impact form of exercise that focuses on core strength, flexibility, and balance. It can be beneficial for postpartum women as it helps strengthen the abdominal and pelvic floor muscles, which can become weakened during pregnancy and childbirth.
  3. Swimming: Swimming is a low-impact exercise that can help improve cardiovascular fitness, muscle strength, and flexibility. It can also provide relief from joint pain and swelling, which can be common during the postpartum period.
  4. Walking: Walking is a simple yet effective form of exercise that can be done almost anywhere. It can help improve cardiovascular fitness, mood, and energy levels, and is a great way to start slowly if you’re new to exercise.
  5. Dance: Dancing can be a fun and enjoyable form of exercise that can help improve cardiovascular fitness and coordination. Many studios offer postpartum dance classes specifically designed for new mothers.

Conclusion

In conclusion, postpartum exercise can be a valuable part of the recovery process for new mothers. It can help improve physical and mental health, as well as provide an opportunity to connect with other new mothers.

By understanding what to expect and how to get started with postpartum exercise, new mothers can take an active role in their own recovery and wellbeing. Remember to listen to your body, start slowly, and consult with your healthcare provider before starting any new exercise routine.

With dedication and patience, postpartum exercise can help new mothers feel stronger, more energized, and more confident as they navigate the joys and challenges of motherhood.