Postpartum Fitness: When And How Can New Mommies Safely Start Exercising Again

Motherhood marks the beginning of a beautiful yet challenging journey filled with changes and adjustments. While the focus often shifts to the new baby, the postpartum period is equally crucial for the mother’s recovery and overall well-being. Pregnancy and childbirth bring significant physical, hormonal, and emotional transformations, making it essential to approach postnatal fitness with care and guidance.

To understand this, OnlyMyHealth team interacted with Dr Priya Singh, Women’s Health Physiotherapist and Lactation Consultant, Cloudnine Group of Hospitals, Vashi, Navi Mumbai. 

Singh explains, “Giving birth to a new life is considered to be one of the most cherished events for a woman, but how can we forget that pregnancy and childbirth bring so many changes in a woman’s body from these three aspects: anatomical, physiological, and emotional? These three parameters are the pillars for every individual’s well-being.”

Understanding Postpartum Changes

Pregnancy results in profound changes in a woman’s body. Priya Singh highlights some of the key transformations:

• Hormonal fluctuations
• Increase in overall body fluid
• Joint and ligament laxity due to the relaxin hormone
• Changes in the lumbar spine’s curvature
• Stretching of abdominal muscles to accommodate the growing foetus
• Skin changes
• Weight gain

Each of these changes requires careful consideration before resuming physical activity. Postpartum recovery varies from one woman to another, and returning to exercise should be gradual and personalised.

Also read: Postpartum Wellness: Expert Explains When To Focus On Weight And Health After Birth

When to Begin Exercising Postpartum

Experts recommend waiting until six weeks postpartum for vaginal deliveries and eight weeks for caesarean sections before resuming structured exercise. However, gentle movements like walking and pelvic floor exercises can often be started sooner, with medical clearance.

Priya Singh advises, “Listening to your body is key. Every woman’s recovery timeline is different, so it’s important not to rush. Start small, and gradually build your strength and stamina.”

It is essential to consult a healthcare professional, such as a physiotherapist or obstetrician, to determine when and how to start exercising based on individual circumstances.

How to Start Exercising Safely

1. Focus on core and pelvic floor health: According to studies, pregnancy can weaken core muscles and strain the pelvic floor. Begin with gentle pelvic floor exercises, such as Kegels, to rebuild strength.

2. Opt for low-impact activities: Low-impact exercises like walking, swimming, or postnatal yoga are excellent choices for new mothers. These activities help improve cardiovascular fitness without excessive strain.

3. Prioritise proper form: Ensure correct posture and alignment during exercises to avoid injury. Core stability exercises, such as bridges or modified planks, can help re-establish muscle strength.

4. Hydrate and nourish: Staying hydrated and consuming a balanced diet is vital to support recovery and sustain energy levels during workouts.

5. Avoid high-intensity workouts initially: High-intensity exercises should be avoided until your body has fully healed and regained strength. Focus on building endurance and flexibility first.

Red Flags to Watch For

While resuming exercise, monitor your body for warning signs such as:

• Increased vaginal bleeding
• Pain or discomfort in the abdomen, pelvis, or joints
• Difficulty breathing or chest pain
• Prolonged fatigue

If any of these symptoms occur, pause your activity and seek medical advice.

Mental and Emotional Benefits

Postnatal exercise is not just about physical recovery. It also plays a significant role in mental and emotional well-being. Gentle movement can alleviate postpartum blues, boost mood through endorphin release, and provide a sense of normalcy.

Priya Singh adds, “Exercise can become a moment of self-care for new mothers, offering them time to reconnect with their bodies and minds. It’s not about pushing limits but finding balance and strength in a way that suits each individual.”

Conclusion

The postpartum period is a delicate time for mothers as they navigate physical, emotional, and lifestyle changes. Resuming exercise safely can empower them to rebuild strength, improve well-being, and embrace the journey of motherhood with vitality. However, patience, personalised guidance, and self-compassion are crucial to ensuring a positive and safe recovery. As Priya Singh aptly summarises, “Start slow, listen to your body, and celebrate every small milestone on your way to fitness.”