How to Safely Ease Into Exercise 4 Weeks Postpartum
Having a baby is an incredible experience that, unfortunately, comes with a great deal of physical strain on a mother’s body. It is recommended that women wait six weeks postpartum to start exercise again. However, many women feel ready to start exercising again around four weeks post-birth.
If you are one of the women who wish to slowly reacquaint yourself with exercise, here are some tips to help you safely ease into an exercise regimen.
Talk to Your Doctor First
Every pregnancy and childbirth experience is unique, so it’s essential to discuss your exercise goals with your doctor. They can give you personalized advice to help you plan your exercise regimen or recommend physiotherapy to help address any lingering issues following childbirth. Additionally, getting a complete medical evaluation will ensure that you are physically ready to exercise.
Start Slowly
It’s essential to start slow after having a baby. While you may feel like you can jump right back into your pre-pregnancy exercise routine, you run the risk of hurting yourself. Begin with gentle movements, such as stretching, pelvic tilts, and postpartum exercises from a reputable source. From there, you can gradually increase your workout’s intensity and duration over several weeks.
Focus on Core Strengthening
During pregnancy, your body experiences significant changes as it lengthens, weakens and impacts your core muscles. Strengthening these muscles after childbirth helps you regain strength, prevent back pain, reduce unwanted weight gain and decrease your diastasis recti. Keep in mind that some exercises may still be off-limits depending on your delivery type.
Hydrate and Fuel Up
Exercising dehydrated increases your chances of a muscle injury and can leave you feeling lightheaded or nauseous. Hydration is especially crucial when breastfeeding. Be diligent in drinking water before, during, and after exercising. Additionally, ensure that you are eating nutrient-dense foods to ensure that you have the energy you need for physical activity.
Listen to Your Body
Lastly, listen to your body. As much as you may want to start exercising, it’s vital to understand that your body may need a bit more rest and recovery after childbirth. If you experience any pain or discomfort, stop what you are doing and rest. If your body needs more time to adjust, wait before trying again.
Conclusion
Starting an exercise routine postpartum is an excellent start to regaining your strength, energy and overall health. However, it’s crucial to focus on your body’s well-being while you work to accomplish your fitness goals. Be patient with yourself, work slowly and smartly, and most importantly, listen to your body’s needs while working to get back into shape.
