Pregnancy Info HOME

When Can I Start Exercising?

So, when should you start working out again? Generally, it is recommended that women wait about six weeks to start exercising after they have given birth; eight weeks if they have had a cesarean.

However, some women can start exercising before this. Listen to your body and wait until you feel ready. When you decide to start an exercise program, discuss it with your health care provider first.

Start Stretching Right Away

If you had a normal, uncomplicated birth, though, you can start doing little exercises as early as the day after you give birth. But these should be very simple, non-stressful exercises, like leg stretches.

You should also continue with your Kegel exercises to strengthen you pelvic floor muscles. If you've had a cesarean, it is best to wait until you've stopped bleeding and your health care provider has given you the green light before you start doing any form of postnatal exercises.

Advice For Breastfeeding Moms

If you are breastfeeding, there are a few things you should keep in mind when you're exercising. First, make sure your breasts are well supported when you exercise.

Some women may find that they need to wear two bras just to feel properly supported. Also, try to breastfeed your baby before you exercise. This will help you feel more comfortable since your breasts won't feel full.

Feed baby before working out

Plus, some studies have found that some babies who are fed post-workout can be fussier because their mother's milk tastes sour due to an increase in the level of lactic acid in the milk.

If you can't feed your baby before the workout, then consider pumping some milk into a bottle. This will help to make your breasts feel less full as well as make your baby happy with the pre-exercise milk.

Also, try to keep your breasts dry and clean, which will help prevent your breast ducts from getting clogged and possibly infected.

Stick to a Routine

To make the most of your postnatal fitness, try to set up a routine that you can stick to. Establishing a schedule will help maintain regular workouts that fit into your everyday life.

Also, try to workout at least three times a week for at least 30 minutes each time. If you are determined to lose your weight quickly, then exercise more often.

However, never exercise to the point of exhaustion. If your body is telling you it's tired, stop exercising immediately.

Also, if you feel faint or dizzy, have shortness of breath, experience heart palpitations, have an increase in vaginal bleeding or have troubles walking or seeing, stop exercising and contact your health care provider.