Pregnant women often gain weight during pregnancy, which is vital for both their health and that of their baby. Gaining healthy weight can help prevent pregnancy complications such as gestational diabetes, preeclampsia, and cesarean delivery.

After childbirth, many women aim to lose the weight gained during pregnancy, and exercising can be a great way to do so. Exercising after delivery not only aids weight loss but also supports postpartum healing, increases strength, and boosts mood.

Benefits of Exercising After Giving Birth

Postpartum exercise offers various benefits beyond weight loss, including:

• Strengthening and toning abdominal muscles
• Building muscle strength
• Accelerating the healing process
• Increasing energy levels, reducing fatigue
• Supporting mental health, reducing stress, and preventing postpartum depression
• Improving sleep quality

When Can You Start Exercising After Giving Birth?

Your hips and abdominal muscles may feel weaker after childbirth, and joints might still be fragile. This increases the risk of injury, so it’s best to wait until your body feels ready to exercise again.

If you have a vaginal delivery, you can start exercising whenever you feel physically ready. However, if you had a cesarean section or experienced complications during pregnancy, consult your doctor before starting any exercise routine.

Cesarean wounds usually need at least six weeks to heal. During this time, avoid lifting heavy objects, performing sit-ups or crunches, or putting any strain on the scar. Once six to eight weeks have passed and the internal wound has healed, you can start low-impact aerobic exercises like walking.

High-impact activities should be avoided for at least three to four months after a cesarean section. Swimming is safe to resume once postpartum bleeding (lochia) has completely stopped, or as advised by your doctor.

Tips for Returning to Exercise After Giving Birth

According to the Mayo Clinic, postpartum exercise should be done gradually. Aim for at least 150 minutes of exercise per week without rushing. Start with 10 minutes daily and gradually increase the duration.

Here are some tips to keep in mind:

• Don’t rush; start with warm-ups and finish with cool-downs after every workout.
• Begin slowly and increase intensity bit by bit without overexerting yourself.
• Wear a comfortable sports bra with breast pads to absorb any milk leakage during exercise.
• Drink plenty of water to stay hydrated and avoid overheating.
• Stop exercising immediately if you feel pain anywhere in your body.
• If exercise feels too strenuous, aim to stay active for 20-30 minutes each day.
• Avoid strict diets while breastfeeding and ensure your nutrition is balanced to help build muscle and energy.

What Exercises are Safe After Giving Birth?

Low-impact aerobic exercises are safe to do postpartum, as long as they are introduced gradually and without pushing your limits. Safe postpartum exercises include:

• Walking
• Swimming or water aerobics
• Yoga
• Pilates
• Low-impact aerobics
• Cycling

Since every postpartum recovery is different, it’s best to consult your doctor before resuming exercise. Once your doctor gives the green light, you can begin planning your workout routine.

If you need medical advice or consultation, visit a doctor or use the Ai Care application by downloading it from the App Store or Google Play Store.

Looking for more tips and tricks for health, first aid, and other home remedies? Click here!