Exercise After Childbirth

Many women feel very good after giving birth and would most like to return to their favorite sport right away after just a few days. It is true that a mother can start exercising the day after giving birth, but the movement should be very gentle, should respect the physical change the woman has gone through in childbirth, and nothing should be rushed. So which exercises are best after giving birth, when should you start them, and when should you return to your favorite sport?

When to start exercising after childbirth

A new mother can start exercising whenever she feels ready after giving birth. It is important to respect that the body changed for 9 months and will likely take another 9 months to return to its shape. More intensive exercise can begin at least 3 months after childbirth, ideally 6 months after childbirth.

At the beginning, it is important not to overdo it with physical activity, because it can lead to breast inflammation (if the woman is breastfeeding), back pain, even greater weakening of the pelvic floor, which can lead to prolapse of some organs or an increase in diastasis (separation of the abdominal muscles).

So during the postpartum period, rest, get used to your baby, take time off, and after it ends, go for a checkup with your gynecologist so they can assess your condition after birth. It is also a good idea to find a physiotherapist who will help you get your body back in shape and advise you on what to watch out for, and prepare a plan tailored to your body.

What to exercise at the beginning

Already during the postpartum period you can start with lighter exercise such as:

• pelvic floor exercises - can also be done after a cesarean section;
• diastasis exercises (separation of the abdominal muscles) - breathing into the belly, massaging and stroking the belly;
• stroking the scar after a cesarean section;
• shorter walks with a stroller;
• gentle yoga and stretching the whole body;
• breathing exercises - deep breathing into the belly;
• correct posture and becoming aware of all parts of the body from the toes to the crown of the head.

What kind of exercise to continue with

After 3-6 months, you can return to your favorite sport (running, swimming, climbing, gym workouts, more dynamic yoga, cardio exercise, skating, etc.) and gradually start increasing the intensity. After a cesarean section, it is better to consult your doctor, who will assess how the scar is healing and whether the sport you have chosen might do it more harm than good.

In your area, you will surely also find a community of exercising mothers, who bring their children along to exercise - for example, stroller workouts (strollering), circuit training, dancing with a baby in a sling, etc. Not only will you exercise together, but you can also share your tips, tricks, joys, and struggles in motherhood.

Why exercise after childbirth

Whether you find just five minutes for yourself and breathe into your belly, or go straight to an hour at the gym, you will surely have after exercising:

• a better mood,
• more energy,
• a strengthened pelvic floor (if the right exercises are chosen),
• fewer pregnancy kilos gained (it also depends on diet),
• a great feeling that you made time for yourself, which is very important in motherhood for maintaining your mental health.

Exercise after childbirth has many benefits. However, if a woman did not exercise during pregnancy or before it, she does not have to dive into it right away. Caring for a small baby itself is demanding, and handling them requires a lot of strength (lifting, carrying, dressing, putting to sleep, carrying, etc.). If a woman was more actively athletic, she should allow herself the necessary time to recover and then start with gentler and shorter workouts.

Parenthood is beautiful, but often exhausting, especially when there are more children in the family, and it is nice when mothers find time for themselves and go for a run, take a walk in the woods, or attend postnatal exercise classes. Every minute for yourself counts, so let's not forget that.