Exercise after Birth- When is it Safe and Where do You Start?
Usually we consider the 6-week “all-clear” to be the standard for getting back to activity after birth, but what if there were different guidelines for each situation AND depending on what we consider exercise?
Here’s the thing- there is no one-size-fits-all answer for this, which is why I’m writing this blog. There are many things to consider, which I will go into more detail about below, but a few things to note:
What I would suggest for someone who had an “uncomplicated” vaginal birth would differ for someone who labored, pushed, and ultimately gave birth via C-section. Someone who had no vaginal tearing vs someone who had a 4th degree tear vs someone healing from a cesarean. There’s much more to consider and different ways to approach things when taking the actual birth into consideration.
New moms are actually doing A LOT more than they think they are early postpartum. Starting very gentle exercise before the 6-week mark can be helpful to support daily life tasks.
What does this person consider exercise? Are we talking going back to bootcamp classes, Crossfit, running, or foundational type exercises?
So, let’s discuss!
What’s birth got to do with it?
Every birth is different and how people heal from birth varies quite a bit. What happened during your birth can give you a ton of insight as to what you may need to start off with exercise-wise, or WHERE you need to start. For example, if you had a C-section or 3rd or 4th degree tear or episiotomy you likely need more time to heal before starting activity. However, if you experienced these things and have other kids at home starting a gentle strength training routine may help you feel stronger for every day tasks.
Basically, we have to look at your birth and how you’re feeling and healing AFTER birth to determine when to start back with activity and what to start with first. In all cases, core and pelvic floor recovery work can be started almost immediately after birth- so even if your body isn’t ready for activity but you’re feeling anxious to do something, there is definitely something you can do.
Can you start exercising before 6 weeks?
When it comes to adding back activity after baby, the general recommendation is walking before the 6-week all clear… then there isn’t really much beyond that in terms of guidance.
First, I want to say that walking with a baby on your body or while pushing a stroller is actually a lot more impact on your body, and your pelvic floor, than you think it is. I often suggest moms start out with very short bouts of walking, 5-10 minutes at low intensity, and build slowly upon that.
My suggestion for exercise before 6-weeks is starting with strength training. Why? Because a gentle strength training routine can help support you during everyday tasks. Think about it- you’re lifting, squatting, bending, and carrying things all day. Momming is a very active job that requires you to carry a small person + stuff everywhere- like you literally can’t put them down until they are 3. A well thought out and progressive strength training program designed for early postpartum bodies can help you feel stronger during these everyday tasks, manage common postpartum aches and pains, and rebuild core and pelvic floor strength.
WHEN you start depends on how you feel. Personally, I started back with gentle strength training and core and pelvic floor recovery 2-3 weeks postpartum with my third. This is what felt good for my body and my mind, but this may not work for you. Listen to what your body and mind needs.
Where do you start?
I’ve mentioned it several times already, but you start SLOW. Always remember that slow is fast. I’ll talk more about what this means next week on the blog, but basically your body went through lots of changes during pregnancy and rebuilding strength, as well as allowing time for recovery, is an important part of returning to fitness while honoring this unique chapter of life.
Start with:
Core and pelvic floor recovery- as soon as a few days after birth
Short walks if they feel good- 5-10 minute bouts until 6-weeks postpartum then slowly build
Postpartum-specific strength training program- as soon as a few weeks postpartum if your body and mind are feeling up to it
If you’re beginning your return to exercise journey further down the line, beginning with recovery exercises and rebuilding strength is still important- but your first workouts will look a bit different than those starting earlier in their journey.
If you need more guidance when it comes to your postpartum fitness journey, contact me on Instagram.