Postpartum Health and Fitness
How to Get Back Into Exercise After Pregnancy
Returning to a fitness routine after pregnancy and how physical therapy can help
Exercise is essential for many reasons, including weight, bone health, stress relief, and cardiovascular benefits. During pregnancy and the postpartum period, exercise can help with postpartum depression, stress, sleep, and more. In most cases, women can safely and gradually return to regular workouts.
Want to get back into an exercise routine but don’t know where to start? Fortunately, our therapists at Revive Physical Therapy in WA can give you expert tips and advice. We know it can overwhelming to get back into a fitness routine after pregnancy, which is why we’re here to help guide you through your journey.
To set up an appointment, call us at Revive Physical Therapy in WA today!
Why you should exercise after pregnancy
One of the best things you can do for your mood, muscles, and overall health is exercise at any stage of your life. Through cardio exercise and weight training, women can clear their brains and create strong, healthy bodies.
After your doctor clears you during your six-week postpartum exam, it’s common to desire to resume your regular workout regimen or start a new one. However, after a typical vaginal birth, your body will continue to repair for at least another six weeks. Most new mothers should wait at least 12 weeks before gradually resuming more demanding exercises like running or weightlifting.
Specifically, during the postpartum time, fitness has the following benefits:
- Boost energy
- Strengthen and tone abdominal muscles
- Promote healthier sleep patterns
- Relieve stress
- Help with weight loss or maintenance
Light-to-moderate intensity aerobic exercise (such as walking) during the postpartum period also can improve mild to moderate depressive symptoms.
What kinds of exercise can I do after pregnancy?
Exercises that are safe after pregnancy include:
- Walking
- Swimming
- Low-impact aerobics
- Light weight training
- Yoga
- Pilates
- Cycling
There are a few ways that you can easily incorporate exercises into your daily life, such as:
- Performing pelvic floor exercises while you’re breastfeeding
- Going for a morning walk with your baby
- Doing your abdominal exercises on the floor while watching a movie
For at least three months, you should avoid the following:
- Heavy weight lifting
- Sit-ups or harsh core exercises
- Strenuous aerobic activity running
Important things to remember when returning to your fitness routine
Wait for any Bleeding to Stop
Once you start engaging in more strenuous activities, keeping your body’s needs in mind is essential. Some women find that light bleeding suddenly becomes heavy again with exercise, which means their body needs more time to repair before continuing a postpartum exercise regimen.
Monitor Your Joints
A loose pelvis and shaky joints can result from pregnancy lasting about six months. The postpartum exercise you select should be gentle on your joints to protect them from injury.
Evaluate Your Pelvic Floor
Exercises like crunches, pilates, or general ab work can place too much strain on the pelvic floor and prevent recovery if the pelvic floor is weak. It may even increase the risk of organ prolapse. A kegel regimen, which involves strengthening your pelvic floor muscles, can be one of the first types of postpartum exercise you start to include daily.
Try Out Different Postpartum Exercises
Adjusting to a fitness routine may take experimenting with different classes and types of exercise. Try walking, light cardio, swimming, and other workouts that you genuinely enjoy. It’s also good to find some exercises you can do at home.
Stay hydrated
Staying hydrated is crucial postpartum, especially when you ease your way back into exercise. Make sure to keep a water bottle on hand or remind yourself to drink plenty of water throughout the day.
Prioritize Rest
Exercise requires rest, especially if it’s been a while since you’ve been physically active. After exercising, take a short break to help you refuel. This will optimize the benefits of working out and leave you feeling refreshed and energized.
How physical therapy can help
Your physical therapist at Revive Physical Therapy in WA can recommend the best exercise regimen based on your unique pregnancy journey. In addition, our physical therapists can help alleviate pain, discomfort, and any other symptoms that you may encounter through pregnancy. To get started at our practice, contact our team today!