When Can I Start Exercising After Giving Birth?
Your body needs time to recover, so focus on gentle movements in those first six weeks—things like short walks or stretching. You shouldn’t jump back into your usual exercise routine until your healthcare provider gives you the green light at your six-week check-up.
What Are Some Safe Exercises to Try at Home?
Low-Impact Activities You Can Do at Home
- Walking: One of the easiest and most affordable ways to get moving! Start with short, easy walks around your neighborhood and gradually increase the time as you feel stronger.
- Postnatal Yoga: You don’t need to attend a class. There are plenty of free online videos for gentle yoga that’s perfect for new mums. Look for postnatal-specific routines to help with flexibility and core strength.
- Pelvic Floor Exercises: These are great for your recovery and can be done anywhere! You can do them sitting, standing, or lying down.
- Modified Strength Training: You don’t need weights! Use your own body weight for exercises like squats, lunges, and wall push-ups. If you want to add a little resistance, use household items like water bottles or bags of rice.
Simple Healing Exercises
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For Diastasis Recti (Abdominal Separation):
- Transverse Abdominal Activation: While sitting or lying down, pull your belly button gently towards your spine as you exhale. Hold for a few seconds and repeat.
- Pelvic Tilts: Lie on your back with your knees bent, and slowly rock your pelvis back and forth. Engage your core as you do this.
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Leg Slides: While lying down, slowly slide one leg out and back while keeping your core tight. Alternate legs.
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For Pelvic Stability:
- Bridges: Lie on your back with your knees bent, feet flat on the floor. Lift your hips up, squeezing your glutes to engage your core, and slowly lower back down.
- Clamshells: Lie on your side with your knees bent. Open and close your legs like a clamshell, engaging your hip muscles.
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Plank (Modified): Start on your knees, keeping your back straight and your core engaged. Hold for a few seconds, building up to longer durations.
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For C-Section Recovery:
- Deep Breathing: Practice slow, deep breathing to relax and help with circulation.
- Gentle Abdominal Contractions: Gently engage your abdominal muscles while lying down to help blood flow to the incision area.
- Pelvic Tilts: These also work for C-section recovery by gently engaging your core and easing lower back tension.
What Should I Avoid Postpartum?
- Skipping Warm-Ups or Cool-Downs: Even at home, you should always warm up before and cool down after any workout. A few minutes of walking in place or gentle stretching can make a big difference in preventing injury.
- Hard Core Workouts: Crunches or other aggressive abdominal exercises are a no-go in the early stages of postpartum recovery. Stick to gentle movements that engage your core without straining it.
- Pushing Too Hard: Don’t overdo it. Start slow and listen to your body. If something feels wrong or uncomfortable, take a break.
Can I Do High-Intensity Workouts Postpartum?
It’s best to avoid high-impact activities like running or jumping in the early weeks. These can put too much strain on your pelvic floor and abdominal muscles. Once you get the go-ahead from your healthcare provider, you can slowly work up to higher-intensity workouts with caution.
Can I Lift Weights After Giving Birth?
Yes, but it’s best to start with very light weights—think water bottles or household items. Focus on strengthening your core and building a solid foundation before progressing to heavier weights. Always check with your healthcare provider first.
How Do I Know When to Modify My Routine?
If you experience any pain, dizziness, or excessive fatigue, stop and rest. If you feel heaviness in your pelvic area or experience incontinence, it’s time to slow down and consult with your healthcare provider.
Healing and Recovery: Tips to Stay on Track at Home
- Eating Well: Nourish your body with simple, affordable whole foods like vegetables, whole grains, and lean proteins. Aim for a balanced diet to help fuel your recovery and give you energy.
- Stay Consistent: Even if you can’t do a full workout every day, try to get in a few minutes of movement each day. Small, consistent efforts will lead to big results over time.
- Rest and Recover: Don’t forget that rest is part of the recovery process. Don’t be hard on yourself if you can’t do as much as you’d like—healing takes time.
Embracing Your Post-Baby Body
It’s normal to feel like your body has changed after having a baby, and that’s okay. Your focus should be on feeling strong and healthy, not rushing back to your pre-pregnancy body. Celebrate small victories, whether it’s completing a few minutes of pelvic floor exercises or taking a short walk around the block.
Remember, getting back to your fitness routine after childbirth is a journey. Be kind to yourself, take it slow, and trust that with patience and consistency, you’ll feel stronger and more energised as you go. You’ve got this!
