Exercising after delivery

Physio&SoleClinic Physiotherapy, Pre & Postnatal October 14 2021

How soon can I start exercising after giving birth? 

Exercise after delivery has been shown to have many benefits – strengthen muscles, boost energy, reduce the risk of postpartum depression and help relieve stress. 

Many mums are unsure of when or how to start. If you have had a healthy pregnancy and a normal vaginal delivery, you can start exercising a few weeks after your baby is born. 

In the initial first two weeks, allow your body time to rest and heal. You are adjusting to life as a mum and the focus at this stage is on assuming your new role. Limit walking to inside your home or estate for 5 to 10 minutes at a time. Ask for help when you need it and avoid straining yourself. You should not lift anything more than the weight of your baby. At this stage postpartum, you may start on gentle pelvic floor exercises once you feel comfortable. If your perineal area is swollen, ice therapy should help. 

By your third week after delivery, you may start walking outside the home for 15 minutes daily. You can bring your baby along for a light stroll in the pram. Choose a time of day where it’s not too hot and ensure you stay hydrated. After which, you can gradually add 5 minutes every week to your walking programme: 20 minutes at week 4, 25 minutes at week 5 and 30 minutes by week 6. The goal is to reach recommended guidelines of 30 minutes of aerobic activity daily. If 30 minutes is too long, you can also break it down to three bouts of 10 minutes if preferable. 

Walking is the safest and easiest exercise to start with postpartum. However, if you experience any leakages, pain, or heaviness in your pelvic area, please see a women’s health physiotherapist for more specific assessment and treatment. If you have had a caesarian section, defer your walking programme until after your first postpartum appointment with your doctor. You would want to confirm with your obstetrician that your incision is properly healed before starting an exercise routine. 

When can I start running after delivery? 

If you are looking to return to running or high impact exercises, get clearance from your doctor and consult a women’s health physiotherapist after 6 weeks postpartum so that an individualized exercise programme can be developed for you. 

There are a few things to consider before returning to higher impact activities. Your physiotherapist will want to work on: pelvic floor strength, deep core exercises, general upper and lower limb strengthening, and even light plyometric exercises before starting you on a running programme. Your physiotherapist may also need to assess for other issues such as a persistent diastasis. 

Relaxin, the hormone that is responsible for softening the ligaments and widening the joints during childbirth can stay in the body up to 6 months after delivery. For many, return to high impact activities will happen only then once the body feels stable, and the pelvic floor is strong. 

Remember to be patient with yourself. It took 40 weeks for you to grow your child and many changes have taken place. It may take nearly as long for you to fully return to your pre-pregnancy self. No matter what kind of labour you had, the body undergoes a huge transformation. A graduated return to activities is the best way to ensure that you do not injure yourself. Be sure to listen to your body and seek help from a women’s health physiotherapist if you feel unsure about your progress.