Exercising after pregnancy

Exercise After Pregnancy | ACOG

FAQs

Frequently Asked Questions

Exercise has the following benefits for postpartum women:
- It helps strengthen and tone abdominal muscles.
- It boosts energy.
- It may help prevent postpartum depression.
- It promotes better sleep.
- It relieves stress.
- It can help you lose the extra weight that you may have gained during pregnancy.
After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute sessions throughout each day. For example, you could go for three 10-minute walks each day.

An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way.
Moderate intensity means you are moving enough to raise your heart rate and start sweating. You can still talk normally, but you cannot sing. Examples of moderate-intensity aerobic activities include brisk walking and riding a bike on a level surface.
A vigorous-intensity activity is one in which it is hard to talk without pausing for breath. If you followed a vigorous-intensity exercise program before pregnancy, it may be possible to return to your regular workouts soon after the baby is born. Be sure to talk with your obstetrician–gynecologist (ob-gyn) first.
This type of exercise works the body’s major muscle groups, such as the legs, arms, and hips. Examples include yoga, Pilates, lifting weights, sit-ups, and push-ups. There are also exercises called Kegel exercises that help tone the muscles of the pelvic floor. Muscle-strengthening activities should be done in addition to your aerobic activity on at least 2 days a week.

If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again.
Aim to stay active for 20 to 30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles.
Gradually add moderate-intensity exercise. If you exercised vigorously before pregnancy or you are a competitive athlete, you can work up to vigorous-intensity activity.
Remember, even 10 minutes of exercise benefits your body. Stop exercising if you feel pain.
When you are ready to start exercising, walking is a great way to get back in shape. Another good way to get daily exercise is by joining an exercise class.
Check with your local fitness clubs or community centers for classes that interest you, such as yoga, Pilates, spinning, and dance. Some gyms offer special postpartum exercise classes and classes you can take with your baby.
If you do not want to join a gym but want the benefits of having someone to exercise with, ask a friend to be your workout buddy. If you want to exercise on your own, check out fitness videos and online exercise programs. Many are designed for women who have just had a baby.
You may already have a great exercise tool in your pocket. Smart phone apps for exercise and fitness can help you stay motivated, keep track of your progress, and connect you with others with the same exercise goals. Many apps are free or cost very little.
As you get ready for your workout, follow these steps:
- Wear loose-fitting clothing that will help keep you cool.
- If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breasts.
- Wear a bra that fits well and gives plenty of support to protect your breasts.
- Have a bottle of water handy and take several sips during your workout.
The Move Your Way website from the U.S. Department of Health and Human Services can help you find safe, fun ways to get active after pregnancy.
Cesarean Birth: Birth of a fetus from the uterus through an incision (cut) made in the woman’s abdomen.
Complications: Diseases or conditions that happen as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor.
Kegel Exercises: Pelvic muscle exercises. Doing these exercises helps with bladder and bowel control as well as sexual function.
Obstetrician–Gynecologist (Ob-Gyn): A doctor with special training and education in women’s health.
Postpartum Depression: A type of depressive mood disorder that develops in the first year after the birth of a child. This type of depression can affect a woman’s ability to take care of her child.

Don't have an ob-gyn? Search for doctors near you.

FAQ131
Last updated: March 2022

Last reviewed: August 2022

Topics:

Pregnancy After Pregnancy Postpartum Healing and Support Nutrition and Exercise

This information is designed as an educational aid for the public. It offers current information and opinions related to women's health. It is not intended as a statement of the standard of care. It does not explain all of the proper treatments or methods of care. It is not a substitute for the advice of a physician. Read ACOG’s complete disclaimer.

Postpartum Exercise: What to Know About Exercising After Pregnancy

Tips to Live By Feb. 17, 2021 - Katie McCallum

Life looks different after having a baby. From your morning routine to your evening routine to your workout routine, almost everything changes.

Speaking of your workout routine...

How soon after giving birth can you start thinking about exercise again?

"Pregnancy and childbirth are accompanied by some pretty significant changes in your body. Exercise can help you heal and recover, but your workouts will look different than what you're probably used to for several weeks," says Dr. Kathleen Mundy, OB-GYN at Houston Methodist. "While many women are eager to burn off baby weight, I recommend thinking of postpartum exercise as a way to reap the lifestyle benefits of physical activity, while also slowly regaining strength in the muscles weakened during your pregnancy. "

Making time for exercise after pregnancy can help you:

Feel more energized
Sleep better
Manage stress more effectively
Lose weight
Regain strength in your abdominal muscles

"Regular exercise may also help fight symptoms of postpartum depression, the baby blues some new moms feel after giving birth," adds Dr. Mundy.

How soon after giving birth can you exercise?

Like most things exercise, there's no one-size-fits-all answer to how soon is too soon and how much is too much.

"When it's safe for you to start exercising again depends on your how your pregnancy and delivery went. If you had an uncomplicated pregnancy and normal vaginal delivery, you can start doing light exercises as soon as a few days after giving birth. If you experienced a complicated pregnancy or had a cesarean section, your body will likely need more time. Your doctor will help you understand when you can start exercising again," explains Dr. Mundy.

And a certain emphasis needs to be placed on light exercise. Trying to do too much too soon may be tempting — especially if you miss your old workout routine — but it's ill-advised.

"First and foremost, and regardless of your pre-pregnancy fitness level, it's important to start slow and let your body be your guide," recommends Dr. Mundy. "The structural and hormonal changes that happen during pregnancy don't just disappear as soon as your baby is delivered, and overdoing it after pregnancy can result in urine or feces leakages, pelvis discomfort, joint pain and even injury."

Slowly easing into exercise means opting for low-impact workouts — such as walking and postpartum exercises — long before you go for a run or do a HIIT workout. And, as you slowly increase the intensity of your workouts over time, be sure to listen to your body and stop immediately if you feel any pain.

"Most importantly, set realistic exercise goals for yourself. If you're new to exercise and looking to burn some baby weight, keep in mind that, in addition to regaining strength, improving your overall cardiovascular fitness and building muscle takes time. If you're already an avid exerciser, you'll still need to be patient as your body recovers."

What are postpartum exercises and why are they important?

Pregnancy and childbirth change your body in many ways, but, in particular, they weaken your abdominal and pelvic floor muscles. This is significant because these muscle groups help provide stability and balance while performing daily activities, as well as while exercising.

"After pregnancy, it's very important to regain strength in these muscles, and postpartum exercises are a way to do that," explains Dr. Mundy. "These exercises can help prevent incontinence and pelvic organ prolapse in the future."

A postpartum exercise routine can safely include:

Pelvic tilt exercise to strengthen your abdominal muscles
Kegel exercise to strengthen your pelvic floor muscles
Belly breathing to help re-coordinate your breathing throughout your core
Happy baby pose to loosen tight pelvic floor muscles
Walking to improve your cardiovascular fitness and challenge your muscles

"Be very cautious about the type of abdominal and pelvic muscle exercises you do after pregnancy," warns Dr. Mundy. "Quickly returning to high-intensity core workouts can strain your weakened abdominal and pelvic muscles and cause pain or injury."

Can exercise affect your breast milk if you are breastfeeding?

For the first several weeks after giving birth, your exercises won't entail jumping, running, weightlifting or anything rigorous. But once you do get to a healthy fitness level where your workouts really get you moving, you may be wondering how exercise affects breastfeeding.

"There's a misconception that you should breastfeed or pump before your workout, as high-intensity exercise can cause lactic acid buildup in your breast milk, which babies won't eat. This is probably very rare. That being said, I do still recommend that you pump before a workout simply because exercising when your breasts are full can be uncomfortable," explains Dr. Mundy.

Here are some do's and don'ts of exercising while you're breastfeeding:

Do drink plenty of water
Do wear a supportive bra that fits properly (not too tight, but not too loose)
Do gradually increase your activity level
Don't exercise with full breasts (breastfeed or pump before a workout)
Don't overdo it — stress and fatigue can reduce your breast milk and increase your risk of a breast infection

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Recovery after childbirth - how to speed it up?

Can I exercise after pregnancy? What will be the recovery process?

These questions concern many girls who watch their figure and actively go in for fitness before pregnancy. The answer is, in general, of course, positive. Fitness can and should be done. The main thing is to approach this issue very competently.

It is no secret that heavy physical activity and a strict diet are contraindicated for a young mother. Especially during breastfeeding, when nutrition should be under maximum control anyway. Breastfeeding itself is a strict diet: fat deposited for 9months on the hips and waist, according to the laws of nature, will leave your body along with breast milk.

But this does not mean that you should forget about movement and minimal physical activity. During this period, a young mother will spend most of her time at home, where the body does not receive the load that it received before childbirth, and it is for this reason that women often gain weight after childbirth.

Those who were engaged in fitness during or before pregnancy manage to keep their figure after childbirth. nine0011 Then the question arises: what should those who did not go in for sports and are not accustomed to physical activity do?

First advice : at least exercise at home, because it is important to remember that even minimal physical activity can lead to tangible results and return the figure after childbirth.

Gradually, day after day, week after week, vigor will return, skin tone will appear, which will become more elastic, and muscles will become stronger and stronger.

These steps will help you get your body back in shape, and in the first days after giving birth you will be able to do basic exercises at home. They will help the body recover, become stronger and fit and achieve the desired harmony. nine0003

Great importance should be paid to nutrition during this period. Eat more fresh vegetables and fruits, give preference to proteins, healthy fats and slow carbohydrates, minimize the amount of sweet, fried and “rich” in seasoning foods, drink more water (tea, coffee, juices are liquid, in this case we are talking about plain water ).

When and how to start?

Recent recommendations from experts suggest that fitness should not begin until 6 weeks after birth. But the important point is that each woman has her own recovery speed and, accordingly, they will perform certain exercises (even the most elementary) at their own pace. nine0003

There are different types of childbirth: natural or by caesarean section. The last option is abdominal surgery, recovery after which takes much longer than after natural childbirth.

If natural childbirth went without complications, then, by and large, a woman can start playing sports within a few days after childbirth. Provided that she herself feels that the body is ready for this.

Those who have a caesarean section or multiple ruptures should first consult with their doctor before starting their training. And even when they begin, perform them as calmly as possible, without a sharp load on the body. nine0003

There are several items that are mandatory during the recovery period:

1. Healthy women after childbirth are recommended to do fitness for no more than 150 minutes a week, that is, 2-3 times a week for 45-55 minutes.

2. You need to warm up well before training, start slowly and gradually, and then only increase the pace.

3. Watch your heart rate, avoid overexertion, do exercises measuredly at your own pace. nine0003

4. Drink more water.

5. Wear supportive or compression garments during exercise.

And, perhaps, the most important thing: in case of pain, stop exercising and consult a doctor.

One more piece of advice: it is better to start (or resume) classes in a fitness club 1-2 months after giving birth. And I would advise you to start with calm workouts: Pilates, mind body or yoga.

As an alternative to the gym, visit the swimming pool. In general, you need to consider those activities that do not carry an intense, too much load on the body, but are maximally aimed at strengthening the abdominal muscle. nine0003

The abdominal muscle is a problem area, because it stretches as much as possible during pregnancy, so it becomes important for women to tighten it.

Of course, after childbirth, all muscles need to regain their tone, but special attention is paid to the abdominal muscle. In this regard, I would advise you to start with a Pilates class.

Attend these classes in the club, go to the pool and do light exercises in the gym without any desire for great results. No big weights are needed, use small ones to start gradually. And it is important to understand that fitness after childbirth will not be easy, it can work wonders, give you the necessary strength to raise a child and fully enjoy the joys of motherhood, but everything comes through work. nine0003

Schedule workouts according to your own abilities, listen to your body.

Train in pairs to stay motivated. Work out with relatives, friends or neighbors who, like you, are losing weight after giving birth.

Include your child in your activities. And it is useful for your figure, and it is interesting for the baby.

Walk with your stroller and walk up to 10,000 steps a day. Walking at a moderate pace in a faster time can positively affect your forms. nine0003

Follow these simple guidelines and your body will thank you and you will begin to see the first results.

This is how you will stay slim, beautiful and energetic!

Got a question? Leave a request for a call back or contact us by phone +7 (343) 288-55-46

Sports after childbirth - 7 exercises for recovery | Thule

Postpartum Sports - 7 Recovery Exercises | Thule | Russia nine0085

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Sports after childbirth - 7 exercises for recovery

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Tips

Is it safe to exercise after childbirth? What types of training are suitable for women who have recently given birth? Check out our tips for more.

It is not easy to go in for sports immediately after childbirth. In addition, taking care of a baby is also a kind of sport! However, exercise helps to strengthen the muscles weakened during childbirth, and even get rid of pain. nine0003

European and American experts recommend that women who have recently given birth should do about 150 minutes of light sports every week, evenly spreading this time throughout the week. Of course, after you have given life to a new person, not everything will work right away. Take your time, listen carefully to your body - and, of course, consult your doctors regularly!

Here is our postpartum recovery exercise program:

Recommended postpartum recovery exercise:

Pelvic floor exercises
Walk
Fast walking
Jogging
Stretching
Strengthening the abdominal muscles
Riding an exercise bike

Pelvic Diaphragm Strengthening Exercises

These are workouts such as Kegel Exercises , Squats or Glute Exercises , which can be done immediately after childbirth. As you might have guessed, they strengthen the pelvic floor muscles that control the bladder and bowels. During pregnancy, these muscles weaken, but glute exercises and the like will help you get them in shape without overstretching. nine0003

Squats

Stand with your feet hip-width apart, keep your back straight, bend your knees, and lean as low as you can. Return to the starting position and repeat the exercise.

Exercise for the gluteal muscles

Lie on your back, bend your knees, arms at your sides. Squeeze your buttocks and lift your hips. Return to the starting position and repeat the exercise.

Walk

Take your baby for a walk! This is a low-intensity aerobic exercise that will give you energy and allow you to enjoy fresh air. For active women who are ready to resume jogging as soon as possible after pregnancy, a jogging stroller is perfect, which can be equipped with a cradle or child car seat for a newborn. You can use it as a stroller at first, and then (at around six months of age) swap out the carrycot for a toddler seat and start running with your baby. nine0003

Walking fast

As you begin to walk and do pelvic floor exercises, you will gradually increase the amount of exercise—for example, walking faster and further to "get the blood going. " Attach a mug holder to your stroller so you don't get thirsty. If your stroller is strong enough for cross-country walking, you can even take a walk in a park or forest.

Jogging

Why not start jogging as soon as the doctors allow? When your baby is 6 months old, he can even join you in a jogging stroller! See our tips for running with babies here. nine0003

If you've used a jogging stroller with carrycot or a newborn car seat in the past, simply replace them with a toddler seat and you won't have to buy a new stroller.

Stretching

Many women experience aching muscles after childbirth, particularly in the lower back, neck and hips. In addition to caring for a newborn, your physique changes after pregnancy: some muscle groups become stronger, others weaken. Stretching exercises for the lower back, chest, neck, and hips are ideal for postpartum recovery. By helping these muscles relax, you reduce the stress on your joints, thereby reducing pain. nine0003

Start with a simple stretch, such as hamstring muscles or lateral neck muscles . Then you can move on to something more advanced, like Kneeling Hip Flexor Stretch , Standing Shoulder Stretch (you can lean on a chair) or Backward Bends to stretch the hips .

neck stretch

Tilt your head to the right and left, helping yourself with your hand.

Kneeling hip flexor stretch

Get on your knees, put one foot in front of you, at an angle of 90 degrees. Lean forward and stretch. Change your leg and repeat the exercise.

Stretching the thigh muscles from a prone position

Lie on your back, bend and lift your left leg at a 90 degree angle. Pull your leg towards you with your right hand. Bend your right leg and place it over your left so that it forms a triangle. With the palm of your left hand, push your right leg away from you for a deep stretch. Change your leg and repeat the exercise. nine0003

Strengthening the abdominal muscles

During the recovery period after childbirth, women are advised to do exercises to strengthen the abdominal muscles. The crunch is a great choice as it strengthens the obliques and even the psoas, which can be sore after childbirth. The pull-in exercises are also recommended as they work the muscles of the torso very well.

According to a study published in JOSPT (Journal of Orthopedic & Sports Physical Therapy) in 2015, abdominal exercises reduce the likelihood of diastasis rectus abdominis - when the stomach begins to bulge due to the expansion of the space between the left and right abdominal muscles as a result of pregnancy. nine0003

Twisting

Lie on your back, bend your knees and lock your hands behind your head. Raise your upper body. Return to the starting position and repeat the exercise.

Cycling

This aerobic exercise is a great workout for your heart when you're ready to push harder. Cycling helps to strengthen the muscles without putting stress on the joints, especially on the back or hips, which many women already feel sore after pregnancy. nine0003

Sports with babies for dads

In the turmoil that is inevitable with the arrival of a new baby, it is sometimes difficult for both mums and dads to balance outdoor activities and family life. So why not combine them? Active rest with a child will benefit both you and your baby. For example, you can put your child in a jogging stroller and go for a run together. A stroller with adjustable handles is perfect for taller dads, so you won't hit the stroller with your feet at every step. nine0003

For longer bike rides with a child, a bike trailer is available. Some multisport models are suitable for both cycling and running - see our guide for selection recommendations.