How to Make Postpartum Exercise Work for You

Parenthood in its early days is an intense experience mentally, physically and emotionally. There is a brand-new baby to look after, and you have to figure out how to look after yourself, a brand-new parent.

Exercise gives you a chance to focus on yourself after having a baby and can help promote mental and physical well-being. Fitting in physical activity can improve your mood, energy, fitness and sleep. It can even help reduce feelings of stress, worry and depression.

It can be challenging to know what you can and can't do to work out safely, let alone find the time and energy to exercise. Many women don't know how to begin or struggle to find postpartum activities to suit them, which means they might be missing out on the benefits of exercise after birth.

When can you start exercising after having a baby?

Megan Gray, M.D., an OB-GYN at Orlando Health in Florida, said there is no definitive evidence-based time to return to exercise after birth.

"In general, for people who have a cesarean section, they should avoid strenuous activity for six to eight weeks. For vaginal deliveries, you can return to exercise sooner, however, you want to give your pelvic floor time to heal," she said. "Think of this as if you sprained an ankle. You don't immediately go back to working out on that ankle. You rest it first and then slowly add back activity as tolerated until you are back where you started before the injury. The pelvic floor should be treated no differently."

It's important not to rush back to exercise too fast, something Gray, a former college gymnast, experienced firsthand.

"As an athlete, exercise after birth was extremely important to me. I, of course, did not listen to my own advice and pushed myself too hard, too early after a cesarean section and paid for that. It set my recovery back a few weeks," Gray said. "Those first six weeks are for rest and recovery. If the activity hurts, then stop. Do not push through pain at this time."

What exercises should you avoid after birth?

When you return to exercise, the intensity level may vary depending on the delivery and any coexisting medical conditions, said Mary Jacobson, M.D., chief medical officer of Hello Alpha, an online healthcare provider based in Palo Alto, California. For the first six weeks after birth, Jacobson believes everyone should avoid exercises, including running, jumping, boxing and high-impact routines, that place downward force or pressure on the pelvic floor.

"A cesarean section is a major abdominal surgery," Jacobson said. "We obstetricians recommend limiting exercise which significantly increases your intra-abdominal pressure, [for example,] don't lift much more than your baby for the first six weeks."

Jacobson suggested that post-cesarean parents or those who incurred a vaginal laceration also avoid abdominal exercises. Avoid exercises such as sit-ups or crunches, weighted rotation exercises (like seated medicine ball twists), long or deep lunges, wide leg and deep squats, exercises with both feet off the floor unassisted (like tricep dips and chin-ups) and full body weight training (like planks and push-ups) for the first six weeks.

You should skip swimming and contact sports for six weeks, too.

"Your balance can still be off for several weeks after birth as a result of the lordosis of the spine that occurs to accommodate the enlarged uterus in pregnancy," Gray said. "In addition, your ligaments are more lax after birth, so you may be more prone to injury."

What kind of exercise can you do after birth?

The American College of Obstetricians and Gynecologists recommends postpartum people do at least 150 minutes of moderate-intensity aerobic activity a week. This time can be broken down into five 30-minute workouts a week or fifteen 10-minute walks over a week; whatever works for you.

"Walking is a great low-impact exercise to start with, no matter how you deliver," Gray said. "It is important to remember your body has been through a lot and needs time to heal. Try to avoid the temptation to immediately return to the same activities you were doing prior to pregnancy or even during pregnancy."

You might be familiar with Kegels (pelvic floor muscle exercises) from pregnancy, and they are also useful after birth.

"Kegel exercises to tone your pelvic floor muscles are very effective in decreasing the future risk of urinary and, to a lesser extent, fecal incontinence and pelvic floor prolapse," Jacobson said.

How to fit in exercise

Having a baby is hard work, and if you're getting used to trying to sleep with a baby in the house or dealing with a newborn all day, exercise might be the last thing on your mind. Pay attention to how you feel. There are still health benefits to less intense exercise.

Opt for moderate-intensity physical activity, which includes anything that gets the heart rate up a little but leaves you able to talk.

"[It could] be walking, cycling, swimming, housework, dancing—whatever floats your boat," said Hollie Grant, a postnatal fitness expert in the United Kingdom and the founder of the Bump Plan, an online fitness platform. "I would advise that you gradually reintroduce impact, so start with low-impact activity first and build up to more impact as it feels right for you."

Take advantage of family and friends who might be able to give you some time to exercise by helping with your daily tasks. Find a routine that works for you and your baby, like squats while babywearing or long walks with the stroller. You don't have to exercise for an extended time.

"When we take away the restraints, we can be more creative about getting our movement in. It becomes easier to find the time," Grant said.

If nothing else, focus on exercise that makes you feel good and happy, Grant recommended.

"It doesn't need to be that you do hourlong spin classes each week. It's important you choose activities that give you joy and that it needs to be a priority as you matter, too," Grant said.

The bottom line

It's OK to exercise after you've had a baby. Take it slow. Look for low-intensity exercise and avoid anything above moderate physical activity. Speak with your doctor about your plans before you begin a fitness program.

Do you need a new doctor? Browse through hundreds of healthcare professionals using Giddy Telehealth. The online portal makes it simple. Many doctors offer same-day appointments and virtual consultations.