7 Things To Know About Working Out Postpartum

Do you know how we say “every pregnancy is unique to you”? Well, every postpartum workout routine is also unique to you — mentally and physically. We find some women start googling “when can I start working out again” even in the first few days after birth. While others might not feel ready for exercise even several months after delivery. Beyond that, your birth experience will have an impact on what that exercise routine should like look for you.

Wherever you land on the spectrum, some form of postpartum exercise is equally important for all new mothers. This post is not (we repeat, NOT) about forcing anyone into an intense exercise regimen after giving birth. It’s about helping you know how to safely and healthily introduce movement back into your routine at the right time and pace for you.

Our bodies are made to move, and regular physical activity is not only a pillar of healthy living, it’s also so important in a recovery process. Remember, postpartum is a recovery process. Your body is not supposed to stay in a postpartum state forever, but it will also take time to build back muscle tone and stamina following a pregnancy.

So today, we want to go over 5 things you need to know about postpartum exercise, so you can feel confident in getting started.

What you need to know about exercise after giving birth

1. Yes, you should wait for postpartum exercise clearance

In general, most women are recommended to wait 6-8 weeks after birth before starting up with a full exercise routine. However, this also varies based on your birth experience. If you had complications following a vaginal delivery or had a C-section, you may be advised to wait longer. For more on that, check out our post on Exercise After C-Section.

Generally, you’ll get your exercise clearance at your scheduled postpartum check-up. When you go to your checkup appointments it’s important to communicate to your doctor how your body is feeling, and if you’re experiencing any pain or unexpected bleeding.

2. You can still be active while you’re waiting for exercise clearance

In the weeks before you get exercise clearance, listen to your body and how it’s feeling. Movement is so important and if you’re able to get out for easy walks, do some gentle stretching, and do your daily Kegels, that’s a great place to start. You should not need clearance to do these things. Getting exercise clearance from your doctor should give you the confidence to get started with a more structured workout routine and full-length exercises.

3. Choose consistency rather than intensity when you’re first getting started

After you get full clearance, we recommend taking the first few weeks to simply focus on building a consistent routine. Jumping into something really high-intensity could lead to injury or unintended setbacks and derail your motivation. Instead, try to do light-moderate exercise 4-5 days a week, even if it’s only for 20-30 minutes a day. This will get you back in the habit of scheduling your regular workouts into your routine.

4. The first postpartum workout you do is up to you

We reached out to our community and asked what their first exercise postpartum was — and the answers were so wonderfully varied. We heard everything from walking to yoga to running, strength training, hiking, postpartum boot camps, spinning, and even horseback riding! The takeaway here is that your postpartum routine should look unique to you, what activities your body is used to doing, and what makes you excited to work out again. Listen to your body and what it’s capable of and let yourself have fun with your postpartum routine.

5. Aim for a balance of strength training and cardio

Whatever you choose to do in your postpartum routine — finding a balance of cardio and strength training is so important. Cardio and aerobic workouts will support heart health, promote better sleep, and it produces those feel-good neurotransmitters that boost serotonin and dopamine and help fend off postpartum depression. Strength training is key for rebuilding lost muscle tone, making it easier to lose excess weight from pregnancy. It’s also so important for supporting bone health in the long term.

Hint, hint: this balance is exactly what the Baby2Body postpartum workout plans provide!

6. Give yourself time to build up to high-intensity routines

Once you have exercise clearance, you should be ready to resume regular activity, including higher-intensity workouts. However, this is a really personal one that depends on your fitness level prior to and during pregnancy. If you were accustomed to high-intensity routines prior to becoming pregnant and stayed very active throughout your pregnancy, you’ll likely be able to return to high-intensity routines sooner. We always recommend starting with low-moderate intensity routines before building up to higher-intensity, higher-impact workouts to let your body get used to them.

If you are breastfeeding and worried about the intensity of your workouts on breastmilk quality and production, check out our post on Could Your Workouts Be Impacting Your Breastmilk?

7. Remember that relaxin is still in your body

Relaxin — the hormone that loosens joints and ligaments in your body to make room for baby — can stay in your system for up to 12 months after birth. This can make you a bit more prone to injury from over-stretching or hyperextending joints, so it’s important to be mindful of your movements and follow guidelines for safe stretching.

Do you have more questions on postpartum exercise? Leave them in the comments below! And don’t forget, the Baby2Body app guides you through postpartum recovery and provides personalized weekly fitness plans to keep you inspired.