How to Approach Working Out Postpartum
Bringing a new life into the world is one of the most transformative experiences a person can have. Returning to fitness or starting to workout for the first time postpartum can feel a little daunting. When to begin, what to begin with, finding the time and more.
1. Listen to Your Body
After childbirth, your body has undergone significant changes, and it’s crucial to listen to what it’s telling you. Whether you had a vaginal delivery or a C-section, your body needs time to heal. First and foremost make sure you give your body time to adapt to all the changes you went through both physically and mentally.
2. Understand Your Recovery Timeline
The timeline for postpartum recovery can vary widely. Generally, the American College of Obstetricians and Gynecologists (ACOG) suggests that most new parents can begin light exercise after six weeks, but this can be different based on individual circumstances. Factors such as the type of delivery, any complications, and overall health should inform your timeline. Always follow your doctor’s advice regarding when to start exercising.
3. Begin with Gentle Movements
Once you receive clearance from your healthcare provider, start with gentle movements. Activities such as walking, stretching, and postpartum specific fitness can help you ease back into physical activity. These low-impact exercises improve circulation, boost energy levels, and gently engage your muscles without overwhelming your body.
Suggested Gentle Exercises:
– Walking: Start with short walks around your neighborhood. Gradually increase the distance and pace as your stamina improves.
– Pelvic Floor Exercises: Movements that are specifically geared towards strengthening and engaging your pelvic floor are gentle enough to begin early on and focus on overall healing too.
4. Find a Postpartum Specific Fitness Class:
Finding a fitness class that focuses on pelvic floor exercises, strength specific movements for Moms and that allow you to bring your little one with you can help to make you feel mentally and physically supported.
