How to Exercise After Childbirth

For some women, exercise is the last thing they are thinking about after childbirth. Other women are anxious to begin exercising so they can get their pre-pregnancy bodies back. Exercising after childbirth can help you lose the weight you gained during pregnancy, restore your muscle tone, increase your energy level, fight depression and anxiety, and relieve the stress that comes with having a new baby. Exercise after childbirth once your doctor says it is safe, and start by taking it slowly.

EditSteps

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   Talk to your doctor or midwife. Many doctors will recommend you wait until 6 weeks after you give birth to begin exercising.
   • Ask your doctor if you can exercise sooner. If you had an uncomplicated vaginal delivery, you might be able to start exercising earlier.
     
   • Discuss your exercise plans at your 6 week postpartum checkup. This will give your doctor a chance to review your recovery and overall health.
     
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   Begin walking and stretching a few days after you give birth. While major exercise might have to wait a few weeks, taking walks and stretching your body can be done while you are recovering.
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   Take extra time to heal if you had a c-section. A c-section is major surgery, and even walking might be painful right after childbirth. Walking a little bit every day will help you heal and reduce your risk of getting blood clots.
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   Limit high impact exercise until 6 weeks after childbirth. The ligaments in your uterus are still healing, and running or high impact workouts could stretch them and cause uterine bleeding.
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   Look for specific postpartum exercise classes. Some fitness centers offer yoga, low impact aerobics and swimming classes ideal for new moms.
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   Warm up and cool down before and after any exercise. This will keep your muscles stretched and safe from injury.
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   Start slowly. Increase your pace as you become more comfortable with your body and fitness level.
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   Drink a lot of water while you are exercising. Keeping yourself hydrated is essential, especially if you are breastfeeding. Make sure you drink water before and after your workout too.
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   Stop exercising if you feel pain. Also stop if you notice any vaginal bleeding or bleeding from your c-section scar.
   • Call your doctor immediately if you begin bleeding.
     
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    Exercise your kegel muscles. Kegel exercises will tone your pelvic floor muscles, which can help you prevent incontinence and tighten your vagina.
    • Contract the muscles that control your urine flow. Hold them for 10 seconds at a time, and release.
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    Incorporate your baby into your exercise routine. There are "mommy and me" yoga classes, or you can take your baby out for a daily walk.

EditTips

• Remember to exercise during your pregnancy. If you stay physically active while you are pregnant, you will have an easier time exercising after you give birth.
• Wear a supportive sports bra. Your breasts will feel heavier and larger after childbirth, and you may want to wear a bra that is extra supportive. Wear nursing pads to prevent leakage if you are breastfeeding.