After giving birth, many new moms are eager to get back into shape and start working out. However, it’s important to give your body time to heal after childbirth before beginning an exercise program. Here’s what you need to know about when to start working out after birth.
The Postpartum Period
The postpartum period refers to the period of time after giving birth when your body is healing and adjusting to the changes that occurred during pregnancy and childbirth. This period can last up to six weeks, but may be longer depending on the individual.
During the postpartum period, it’s important to focus on rest and recovery. Your body needs time to heal, and overexerting yourself too soon can lead to complications and delayed healing.
When to Start Working Out
The American College of Obstetricians and Gynecologists (ACOG) recommends that women wait at least six weeks after giving birth, or until they have been cleared by their healthcare provider, before beginning an exercise program. This timeframe allows your body to heal and for any complications to be identified and addressed.
If you had a vaginal delivery without complications, you may be able to begin light exercise, such as walking, as soon as you feel ready. If you had a C-section or experienced any complications during childbirth, you may need to wait longer before starting an exercise program.
It’s important to listen to your body and not push yourself too hard. Start with low-impact exercises and gradually increase the intensity and duration of your workouts as your body becomes stronger and more accustomed to exercise.
Choosing the Right Exercises
When starting a postpartum exercise program, it’s important to choose exercises that are safe and appropriate for your postpartum body. High-impact exercises, such as running and jumping, should be avoided until your body has fully healed.
Low-impact exercises, such as walking, swimming, and yoga, are great options for new moms. Pelvic floor exercises, such as Kegels, can also be helpful in strengthening the muscles that support your pelvic organs and bladder.
It’s important to work with a healthcare provider or certified postpartum fitness instructor who can help you choose exercises that are appropriate for your individual needs and fitness level.
Considerations for Breastfeeding Moms
If you’re breastfeeding, it’s important to consider the impact of exercise on milk production. Intense exercise can temporarily decrease milk production, so it’s important to time your workouts appropriately.
It may be helpful to nurse or pump before exercising to ensure that your breasts are empty and comfortable during your workout. You can also schedule your workouts around your baby’s feeding schedule to ensure that you’re not missing any feeding sessions.
In conclusion, it’s important to give your body time to heal after giving birth before beginning an exercise program. Waiting at least six weeks, or until cleared by your healthcare provider, can help ensure that your body is ready for exercise. Start with low-impact exercises and gradually increase the intensity and duration of your workouts as your body becomes stronger. And if you’re breastfeeding, be mindful of the impact of exercise on milk production and plan your workouts accordingly. Remember to always listen to your body and consult with a healthcare provider before starting any exercise program after giving birth.
