After giving birth, it is normal for women to want to lose the weight gained by pregnancy and for the body to return to how it was before undergoing all these hormonal, physical changes, and other internal processes. However, in many of these cases, it remains in plans because they delay exercising to dedicate themselves to their Recovery or care for the baby; some may even think that exercising affects breast milk production.
The critical thing to recover the figure after the pregnancy is over is to follow a balanced diet, have good habits, and choose the correct exercises for each woman’s condition with the necessary care. In addition, this physical activity helps to lose weight, stimulates the metabolism, and promotes Recovery. But if your question is when to start exercising after childbirth, in this FastlyHealarticle, we provide you with all the information about it.
The right time to exercise after delivery
After conceiving the child, it is necessary to allow time for the body to recover both internally and externally before engaging in any physical activity. In general, this period includes 4 to 6 weeks from the moment the placenta is delivered, known as the puerperium or quarantine. However, this time varies according to the type of delivery that was had and the condition of the woman’s health.
If the child’s birth was by natural childbirth, the body returns to regular faster. Therefore, the time to rest and avoid physical activities is more minor; even in the first days, light walks for a few minutes are recommended because it stimulates better Recovery. After about 15 days, you can start exercising after delivery, beginning with an exercise routine to reactivate the muscles and joints. Still, strengthening exercises, such as abdominals, should not be included until they have passed—a minimum of 3 months from conception.
On the other hand, cesarean delivery requires a longer recovery time since, as it is a surgical intervention, it is necessary to stay in the medical center for up to 4 or 6 days and then wait for the wound to close completely, being essential to follow the procedures appropriate care and avoid any physical effort that compromises Recovery. Waiting at least three months to start exercising after delivery is generally recommended, although it can be started earlier with slow and short walks. On the other hand, it is best not to do them before six months for strengthening routines such as abdominals.
Regardless of the type of delivery that was had, if you have doubts about when to start exercising after delivery, you must consult with the doctor who follows your history since the best time will be according to your condition. Also, if you consider it appropriate, you can recommend gentle exercises in the first weeks to promote Recovery, such as walking or limb movement.
What postpartum exercises can I do?
Returning to the previous figure or toning the body after pregnancy may seem harsh, but it is possible. To start including exercise in your routine after delivery, it is essential to consult a professional about when to start, what types of activities, and what intensity you can perform them since their poor practice or incorrect training can worsen the Recovery. Some of the exercises that the specialist could tell you to do after you recover are:
- Walking: it is one of the most recommended exercises for its simplicity, in addition to being cardiovascular, which helps to improve circulation and oxygenate the tissues. You can start with brisk walks lasting 10 to 15 minutes and increase the pace as the weeks go by. During this activity, it is essential to keep your back straight and roll your abdomen in.
- Kegel exercises: during childbirth, the pelvic floor muscles weaken; therefore, performing these exercises is an excellent option because they strengthen them, mainly to prevent bladder control problems. These exercises can be included a couple of weeks after conception; however, it is essential to have the guidance of a specialist to do them correctly.
- Swimming: in addition to strengthening the muscles and helping to lose the weight gained, swimming does not put too much stress on the body, so it is good to start playing sports after giving birth. The frequency and intensity of the routine must be specified by a professional, but in general, to start, it can be two times a week with a light swim for 30 minutes.
- Abs: to tone the abdomen, it is necessary that the pelvic floor muscles have been worked first. It is important to note that this exercise should not be performed in the first months, especially if the delivery was by cesarean section; being appropriate to start with them when the doctor determines that Recovery is not compromised.
Some tips when exercising after childbirth
Before starting to exercise after childbirth, it should be considered that these will require a more significant physical effort and that the body will need to compensate for the elements that are used up, in addition to the requirements for feeding the newborn, so it is essential to maintain a balanced diet, preferably under the control of a specialist, and good hydration.
Likewise, each body responds in different ways when exercising, so you should not want to keep up with other women in similar conditions. The exercise routine and its intensity must respond to your situation and needs. If they are accelerated more than the body can support, it could cause injuries and impair Recovery.
On the other hand, exercising after childbirth can be more entertaining if done with your partner, friends, or other recent moms. In addition, some activities can be carried out in the company of your baby, which will increase the bond and be beneficial for both of you, for example, when going for a walk carrying the child in the stroller.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to When to start exercising after childbirth, we recommend that you enter our Pregnancy and baby health category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.