One of the first things on a mother’s mind after having a child is when can she start exercising so that she can fit back into her old jeans. The important thing to remember is to figure out when that proper time is for you. Knowing when and how to exercise after giving birth is very crucial to a mother’s health.
Usually most of the women begin the formal exercise regime within 6 weeks of having a baby, but a few think that time frame might be slightly longer for few women including those recovering from a C-section. Many of these women are start the exercise after their incision has healed and their doctor has cleared them for exercise. Just how soon you start an exercise program will depend in part on how you feel.
If you had an easy delivery with no tearing and few interventions and regularly exercised prior to birth, you may feel up to some light exercise within 2 weeks of giving birth. If this sounds like the case, your physician will most likely allow you to engage in some light activities, including walking. Strenuous activity should usually be avoided however until several weeks after birth. If you had an episiotomy or tore severely while delivering for example, your whole body may not physically be ready for a formal exercise program for at least 4-6 weeks after birth. How soon you start exercising thus depends on your body and your unique circumstances.
Be sure you consult with your physician before starting on a new exercise program regardless of your activity level before and during pregnancy. Let’s say that one more time because it is important that you must consult your doctor if you want to attempt an exercise program. Your body experiences a lot of physical disturbance when you deliver a baby. Initial an exercise program too soon will delay your recovery and could potentially injure your body enduringly.
It may also take you longer than six weeks to make well fully if you start exercising too soon. Now, if you feel better and able to exercising before you hit the six week mark, don’t hesitate to contact your healthcare provider. Most will support light exercise including walking, and some may encourage other types of activity particularly if you were active before you got pregnant. Every single individual is unique and different, thus their ability to return to regular exercise routine will vary after delivery.
Once you are cleared to begin an exercise routine. Here are some low impact exercises to get you on your way:
- Light walking or slow paced treadmill
- Pelvic keggle exercises
- While lying on the bed or floor, take a slow, deep breath to fill up your lungs. As you breathe out, gently tighten and draw in the muscle below your belly button, towards your spine. Hold for five seconds, then gently release. (Do not hold your breath while doing this exercise.)
- Lie on your back with your knees bent. Straighten one leg. Brace your stomach muscles and slowly drop the bent knee out to the side as far as is comfortable. Keep breathing normally. Return the knee to the start position and relax your stomach muscles. Do now with the other leg.
Incorporate these helpful exercises in your daily routine as soon as you feel up to the task, this will help you to feel better about your body and help you to be a healthy mother.