Fit and Fabulous: Post-Delivery Fitness and Exercise Guide

After you have welcomed your little one into this world, it is time to focus on your health now. It's time to start exercising and prioritizing your health and well-being. Let us explore a few frequently asked questions from all new mothers.

Harleen Kaur
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Post-Delivery Fitness and Exercise Guide

Congratulations, you have entered a new phase of your life. This new phase must have been so thrilling, joyful, and daunting too. After you have welcomed your little one into this world, it is time to focus on your health now. It's time to start exercising and prioritizing your health and well-being. Let us explore a few frequently asked questions from all new mothers.

Why Post-Delivery Fitness and Exercises

Exercise has the following benefits for postpartum women:

  • It helps Regain strength in your abdominal muscles.

  • It gives you a sense of being energetic.

  • It reduces Post Partum depression

  • Helps in making proper routines, and reduces stress.

  • And of course, helps you lose extra weight that you may have gained during pregnancy.

Regular exercise may also help fight symptoms of postpartum depression, the baby blues some new moms feel after giving birth.


How Soon After Delivery I Can Start Exercising?

If you had a straightforward pregnancy and vaginal delivery, you can begin with light exercises just a few days after giving birth. However, if your pregnancy was complicated or you had a cesarean section, it's essential to allow your body more time to recover. Your doctor will guide you on when it's safe to resume exercising. Usually, the doctor allows after 6 weeks of rest in case of a cesarean.

What Should I Be Aware Of Before Exercising?

  • Your lower back and core abdominal muscles may be weaker than they used to be.
  • Your ligaments and joints are also more supple and flexible for a few months after birth, so there's an increased risk of injury if you stretch or twist too much.
  • Do not rely on your pre-pregnancy sports bra. Wear a bra that fits well and gives plenty of support to protect your breasts.
  • Pushing yourself too hard can lead to issues such as urine or feces leakage, pelvic discomfort, joint pain, and even injuries.
  • If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breasts.

  • Wear loose-fitting clothing that will help keep you cool.
  • Have a bottle of water handy and take several sips during your workout.

MOMS TIP- Listen to your body. Pace yourself and make sure you get plenty of rest too.

What Types of Exercises I can do?

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After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute sessions throughout each day. For example, you could go for three 10-minute walks each day.

Well, there are a variety of exercises that you can choose from, Choose according to your stamina, and state of your body, and whatever your healthcare provider allows.

  • Light-intensity activities like walking, yoga, stretching
  • Moderate-intensity activity like aerobics
  • Vigorous-intensity, High-Intensity activities
  • Muscle strengthening workouts like pushups, pilates lifting weights.

MOMS TIP -  Try Kegel exercises( Pelvic Floor Exercises) that help tone the muscles of the pelvic floor. Muscle-strengthening activities should be done in addition to your aerobic activity at least 2 days a week.

What  Basic Postpartum Exercise Routine I Can Follow?

  • Pelvic tilt exercise to strengthen your abdominal muscles.
  • Kegel exercise to strengthen your pelvic floor muscles
  • Belly breathing to help re-coordinate your breathing throughout your core.
  • Happy baby poses to loosen tight pelvic floor muscles.
  • Walking improves your cardiovascular fitness.

How Can I Stay Motivated?

  • Join fitness clubs or community centers-. Some gyms offer special postpartum exercise classes and classes you can take with your baby.
  • If you do not want to join a gym but want the benefits of having someone to exercise with, ask a friend to be your workout buddy.
  • If you want to exercise on your own, check out fitness videos and online exercise programs. Many are designed for women who have just had a baby.
  • You may already have a great exercise tool in your pocket. Smartphone apps for exercise and fitness can help you stay motivated, keep track of your progress, and connect you with others with the same exercise goals. Many apps are free or cost very little.

For the first several weeks after giving birth, your exercises won't entail jumping, running, weightlifting, or anything rigorous. Be very cautious about the type of abdominal and pelvic muscle exercises you do after pregnancy. Caution should be taken. Moms should get their doctor’s OK before returning to regular exercise.

Also Read: Pelvic Health 101:  Best pelvic floor exercises


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