Postpartum Exercise - when to begin?

Question

I gave birth to my son a little over 2.5 weeks ago. My labor was quick and easy with a tiny tiny tear that required one stitch. I have felt 100% fine since 3 days post birth and began taking long walks almost immediately. I have dropped most of my baby weight but want to get rid of the tiny remaining amount and also get toned again (I used to run and lift regularly). Is it safe to start doing some more smaller workouts? I know not to push it but I feel physically able and would like to get back into a routine sooner than later. Did anyone else start doing any routines pretty quickly after birth?

Answer

Maybe call your doctor and ask? Because inside, you still have a huge wound the size of placenta, and you might hurt it lifiting stuff. But you don't see it youself.

Answer

Id wait for your 6 week appointment to do anything strenuous. If you were a runner before, and you were ok to run throughout pregnancy, call your doctor and ask if jogging would be ok. But I started doing light workouts at 3 weeks pp... Using 5lb weights, walking a ton, squats, knee push-ups, etc. A lot of things that help strengthen the pelvic floor and core muscles. Just take it slow and easy.

Answer

You should definitely wait until you’ve had your 6 week post-partum appointment. Your body went through a huge “trauma” and it needs the adequate rest time even if you are feeling well.

Answer

You should rest as much as possible during postpartum. Doing anything too strenuous during this time can cause your postpartum bleeding to come back (if it's stopped, and if it hasn't yet, definitely don't start exercise). I was advised only walking until 6 weeks, and no lifting anything heavier than my baby. So, nothing that makes you hold your body weight like planks, push ups, or pull ups. Planks can also be very bad if you have diastasis recti. Usually you are assessed for it at your 6 week appointment. You will have to do some physical therapy to get it to seal back together before you can exercise normally. That's partly why you should wait the 6 weeks, it helps to heal it when you rest. At 4 weeks mine had a 2 finger width, and at 6 weeks it had healed completely because of rest.

Answer

Check with your doctor, but mine cleared me for “light exercise” at 2 weeks and full exercise at 6. But I did the same thing and just took long walks with my baby. I also used light hand weights up until 6 weeks. Abdominal work outs and running took a little longer to get back to. I think it was around 12 weeks when I felt good enough to do it. Main rule to follow: if it hurts don’t do it.

Answer

I did some VeRY easy and slow yoga abt a wk after having my baby. But give your body lots of time to chill. You’ll save yourself in the end if you give yourself lots of healing a grace and slowly get back into things ☺️

Postpartum Exercise - when to begin?

The Top Baby Tracker App: Embrace New Beginnings with Tender Care

The Top Fertility Tracker App: Your Path to Achieving Pregnancy

The Top Pregnancy App: Nurturing Your Journey to Motherhood

The Top Period Tracker for Empowering Your Menstrual Health Journey