Exercise may not be what you want to do when you feel tired. But regular activity can relax, keep you in shape and help you feel more energetic. How soon after having a baby can you exercise?
Exercise can also help your body recover from childbirth and can help prevent postnatal depression.
When can I start exercising after giving birth?
If you have had a straightforward birth, you can start with gentle exercise as soon as you feel like it. Include walking, gentle stretching, pelvic floor, and abdominal exercises. Wait until after the 6-week postnatal check before starting any high-intensity exercise, such as aerobics or running.
If you exercise regularly before birth and feel fit and healthy, you may be able to start earlier. Talk to a midwife, nurse, or GP.
If you had a more complicated birth or cesarean section, the recovery time would be longer. Talk to your midwife, nurse, or GP before starting anything strenuous.
What to know before exercising?
The lower back and abdominal muscles may be weaker than they used to be. Your ligaments and joints are also more flexible and flexible for a few months after birth, so there is an increased risk of injury if you stretch or twist too much.
Do not rely on your sports bra before pregnancy. Your back and cup size have probably changed, so aim for a new one.
How do I know if I am overdoing exercise after giving birth?
If the postnatal bleeding (lochia) becomes heavier or changes color (turns pink or red) after activity, you can overdo it. You will probably also feel exhausted. Listen to your body. Pace yourself up and make sure you get plenty of rest as well.
Training ideas for new moms
- Do some postnatal exercises. They will strengthen your muscles and help you get in shape. Look at your body after pregnancy for ideas, or ask your midwife or nurse.
- Join a training class after the birth. Many postnatal courses allow you to spend time with your baby by your side. Some include your baby and stroller or pram as part of your workout. Ask your nurse if they know of anyone in your area. If you are attending a class that is not a particular postnatal class, make sure you tell the instructor that you have recently had a baby. You can also try this postnatal yoga video.
- You should walk as much as possible.
- Play energetic games with older children. You can train by running around with them.
- Build activity into your day. Use the stairs instead of the elevator or take short walks instead of taking the car.
- Hold heavy objects close to your body, and bend your knees not your waist when lifting. If you bend down with your knees bent and your back straight, you will strengthen your thigh muscles and avoid injuring your back instead of bending at the waist (straight knees and bent spine).
- Try swimming. It is good exercise and relaxing, but you have to wait until seven days after the bleeding after the birth has stopped. If you are taking your baby with you, try to have someone else look after your baby so that you have a chance to swim.
- Watch training videos online is an excellent way to exercise at home. You can get a friend or your kids to join.
Take care of your mental health
It is essential to take care of your mental health and physical health. About 1 in 10 women become depressed the year after giving birth.
Doing a little gentle exercise can help boost your mood. Other things that can help are:
- get time to rest
- not trying to “do everything.”
- receive help taking care of your baby from friends, family, or your partner
- see friends or go to birth groups – midwife or nurse can tell you what is available in your area
- talk to people about your feelings
If you are struggling, worried, or think you may be depressed, you must talk to your midwife, nurse, or GP. Help is available.
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