Mothers should get back into exercise as soon as possible after giving birth. Physical and mental health are both improved by exercising after giving birth; it speeds up healing, increases energy and decreases weariness, strengthens muscles and bones, helps weight loss, and improves mental health.

When exercising after giving birth, particularly after a caesarean section, it is important to be careful about the exercises you choose. Certain sports, such as high-intensity training, stomach-stressing exercises, leaping activities, and sports with a high risk of injury, should even be avoided. What kind of workout is safe following a cesarean section?

What are the safe exercises after a Caesarean Section?

It is important to choose an activity that is both safe and helpful to the body's recovery. Here are the safe kinds of exercise and times when you can do them.

The first few weeks after giving birth

It is recommended to focus on the baby's care and recovery during the initial weeks following the birth. There will be a significant amount of adjustment required, particularly if you are a new mother.

When your body is ready, which should be after a few weeks, you can begin walking softly for a few minutes daily. Slow but steady walking can increase blood flow, which in turn helps the healing process.

In addition, before, during, and after surgery, you can strengthen your abdominal and lower back muscles with gentle exercises like pelvic tilts and bridging, as well as with pelvic floor exercises (Kegels).

Read more: Causes And Signs Of Insomnia Disorders After Childbirth

Approximately 6 weeks following the delivery 

Once the doctor or midwife has performed an examination and determined that your body has recovered, you may gradually restart participating in other exercises, such as:

• Start practicing moderate-weight training at the gym and avoid holding your breath during physical activity
• Swimming is possible once the surgery wound has fully healed and the postpartum period is over
• Water aerobics is an excellent choice as it offers exercise for the heart that minimizes strain on the joints and muscles
• Join a post-partum yoga or Pilates class
• Ride a stationary bike for light aerobic workout

12–16 weeks after giving birth

You can start including high-intensity activities like sprinting or Zumba after around 12 to 16 weeks. Gradually, you can raise the load and training volume.

Read more: What Is A Wrist That Mother Often Experiences After Childbirth?

At the sixteenth week after delivery

In order to progressively raise the intensity of your workout, you need to take into consideration the strength of your abdominal muscles and pelvic floor muscles first. When developing a well-rounded workout routine, it is important to add a variety of exercises, including aerobic, strength, and flexibility training techniques.

It is recommended to consult with a doctor or midwife before starting physical activity. You may get the appropriate recommendations based on your physical condition.

Pay attention to your body. If you feel discomfort or pain while working out, stop right away and see a doctor. If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

Looking for more information about pregnancy, breastfeeding, and the health of women and children? Click here!