Postpartum Workout Plan: 11 Tips for Returning to Exercise

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The postpartum period can be both physically and mentally taxing for a mom. Between the lack of sleep, the demands of taking care of the baby, and the hormone changes, the last thing on your mind may be exercise. But exercise can play an important role in your recovery. A postpartum workout plan will help give you the energy, strength, and mood boost that you need to recover after giving birth.

But how soon should you start working out? And are there any exercises that you should avoid for safety reasons? Here we'll cover what to know about increasing your activity after childbirth. But know that any activity is better than none, so don't stress about getting it exactly right.

Creating a postpartum workout plan fit for you

First, know that it's safe to start working out after giving birth. The benefits of exercise for postpartum people have been well studied, according to the American College of Obstetricians and Gynecologists (ACOG). Exercise can:

• Help reduce symptoms of postpartum depression

• Improve sleep and energy

• Tone and strengthen your abdominal muscles

• Relieve stress

• Help you achieve or maintain a balanced weight

That said, getting started might feel daunting. You might wonder where to begin or if there's a certain plan to follow.

"There is no 'one-size-fits-all' approach, regardless of what the internet might have you believe, because everyone's experience is so different," said Judith Meer, PT, DPT, physical therapist, and certified pelvic rehabilitation practitioner (PRPC).

"Honor the work your body did to bring your baby into the world," Meer said. "Listen to what you need any given day. Healing and finding your feet under you as you grow into this new role as a parent is simply not a linear process."

The following tips will help you create a safe and effective workout plan that works for you.

1. Talk with a healthcare professional first

As Meer said, everyone has a different experience with childbirth. So it's best to talk with your obstetrician to find when and if exercise is safe for you. This is especially true if you had any complications during childbirth.

Recommendations may also depend on whether you had a C-section or gave birth vaginally. For example, there are often lifting restrictions after a C-section to allow the incision to heal. More on this below.

2. Start slowly

You can start with light walking every day, progressing as tolerated. Start with 10 minutes and work your way up to 30 minutes per day for 5 days a week, as recommended by the Physical Activity Guidelines for Americans.

In addition to walking, you can start to engage your core and pelvic floor. "In those early days and weeks, we recommend gentle initial exercises," Meer said. Examples include:

• Deep belly breathing exercises to help with lung function ("Think of how much space the baby was taking up," Meer said)

• Gentle core exercises, such as pelvic tilts

• Light stretches, such as calf stretches and shoulder rolls

As with any activity, listen to your body and don't push through pain.

3. Consider using a pedometer

The American College of Sports Medicine (ACSM) suggests new moms use a pedometer to help count their steps to gradually increase activity. This is a good alternative to focusing on how much time you spend walking. They suggest trying to add 500 to 1,000 steps each week, working your way up to a goal of 10,000 steps per day.

But don't stress if you need to increase your step count at a slower rate. And don't feel pressure to get 10,000 steps. That number doesn't work for everyone. Research shows that even a small boost in your daily step count is good for your health.

4. Start pelvic muscle strengthening

Strengthening your pelvic muscles after giving birth helps avoid pelvic floor disorders. These can include urinary incontinence or sexual dysfunction.

Meer suggests doing Kegel exercises 30 to 45 times each day. That might sound like a lot. But you can break it up throughout the day. For example, you could do 3 sets of 10-15 Kegel exercises when it's convenient for you.

"Hold each contraction for either 2 to 3 seconds or 5 seconds (working up to 10) and then relax for the same amount of time," Meer said. "These are muscles like anywhere else in the body, and they very much operate according to the same principles. Consistency and good technique are key!"

If you have leakage, prolapse, or pain, Meer recommends getting help from an experienced pelvic physical therapist. They can help address these issues and recommend exercises.

5. Go low-impact

Stick to low-impact activities, such as walking or biking, while your body heals. High-impact activities like running stress the pelvic muscles. This could delay your recovery or lead to pelvic floor dysfunction.

If you're a runner, you'll likely have to wait to hit the pavement again. Research suggests that you should not start jogging until at least 8 weeks postpartum. Experts recommend limiting your jogs to 20 minutes at first, followed by 1-2 days of monitoring to see how your body responds. You may need to wait longer (often 12 or 13 weeks postpartum) to return to sports or other high-impact activities. Talk with your obstetrician or primary care provider to get the go-ahead before starting these activities.

"This allows the body sufficient time to heal and regain strength," Meer said. "But again, this can vary based on individual recovery rates and should be discussed with a healthcare provider," Meer said.

6. Gradually increase intensity

The ACOG recommends starting out with low-intensity exercise and increasing workout intensity slowly.

• Low intensity exercise in this case is walking at a slower pace.

• Moderate intensity means you start sweating and can talk normally but can't sing. Examples include brisk walking, recumbent cycling, and yoga.

• Vigorous intensity means it's hard to talk without losing your breath. This includes running, jumping, or hiking uphill.

7. Add in strength training

A few days after birth (or after a healthcare professional gives you clearance), start out with pelvic tilts and Kegel exercises to gently strengthen your core and pelvic floor. The ACOG also recommends gentle core strengthening. These include heel slides and toe taps for a vaginal delivery. If you had a C-section, you may need to stick to pelvic tilts until your incision has healed. Talk with your obstetrician about C-section restrictions if you're unclear.

Most healthcare professionals will give the go-ahead to progress your strength training at 6 to 8 weeks. "Functional exercises that require minimal equipment and have a lot of carryover to your daily life are a great starting point," Meer said.

If you aren't sure how to get started, consider postnatal group classes such as Pilates or yoga. You can also work with a trainer to develop a strengthening routine - and recruit other moms to join you. There are also online classes you can do at home if time allows.

The ACOG recommends doing strengthening exercises 2 days a week, but this may feel daunting at first. Do what you can. Start slowly and work yourself up to this as your body heals.

8. Avoid traditional crunches and sit-ups initially

Abdominal work will be out of the question if you had a C-section. It's important to allow your abdominal wall to heal, so avoid crunches until that happens.

After pregnancy, many people have a condition called diastasis recti, in which the abdominal muscles separate. This can result in a bulge in your abdominal wall. It's important to avoid forward flexion exercises, such as crunches or sit-ups, until this condition heals. These types of exercises put too much pressure on your abdomen and can make the condition worse.

Research has found that core-strengthening exercises that also recruit the pelvic floor can help. After you've healed from childbirth, and you're ready to address your diastasis, you can try diastasis recti exercises.

9. Support your breasts

It's a good idea to wear a sports bra while exercising to support your breasts. You may also want to express your milk or feed your baby before working out to prevent discomfort from breast engorgement. The good news is that aerobic exercise doesn't affect the quality or milk production in lactating people.

10. Be aware of signs you're overdoing it

The goal is to gradually build a postpartum fitness plan that works for you. But you don't want to overdo it.

"Assess how you feel during and after exercise," Meer said. "Staying well hydrated, monitoring for any related reduction in milk production if lactating, and nourishing yourself well [are] key."

Meer said to be aware of the following signs that you're overdoing it. If you have these, slow down and talk with your obstetrician or primary care provider:

• Increased vaginal bleeding or a return to heavy bleeding

• Increased or excessive fatigue after exercise

• Pain - especially in the abdomen, pelvis, or joints

• Dizziness or shortness of breath either during or after exercise

11. Focus on proper nutrition and hydration

Try to consume a diet of nutrient-dense foods, said registered dietician Trista Best, MPH, RD, LD. "After childbirth, [your] body needs adequate nutrition to heal tissues, replenish nutrient stores, and support lactation if breastfeeding," Best said.

Best explained that a balanced diet rich in the following macronutrients is key:

• Protein helps repair muscles and tissues. Examples include meat, poultry, and beans and lentils.

• Carbohydrates provide energy needed for workouts and daily activities. Examples include fruit, nonstarchy vegetables, and whole grains.

• Healthy fats help balance hormones and maintain overall health. Examples include oily fish, avocados, and nuts and seeds.

"Hydration is also vital, particularly for breastfeeding [parents]," Best said. "It aids in milk production and overall bodily functions."

Experts recommend drinking a glass of water with every meal. If you're breastfeeding, they suggest drinking a glass of water whenever you breastfeed as well.

How soon should you start exercising after giving birth?

According to ACOG, people who had a healthy pregnancy with a vaginal delivery can start gentle exercises a few days after the baby is born, progressing as tolerated. People who followed a vigorous workout routine before pregnancy will also be able to resume exercises sooner than those who didn't. In general, experts say the 6-week postpartum checkup is when most people can return to most normal activity.

"For some new parents, the return to exercise may be a few days after a vaginal delivery. And for others, it may be a few weeks," Meer said. "When I work with an athlete who had an uncomplicated delivery, they may start ramping up the level of intensity far sooner than someone who experienced their delivery very differently."

If you had a cesarean or C-section, your obstetrician may want you to wait until 4 to 8 weeks before doing regular activities besides light walking. This includes not lifting anything heavier than your baby for the first 6 to 8 weeks. This helps ensure your incision heals properly.

Ultimately, the key is to develop an exercise plan that works for you. And it may take some trial and error. Be kind to yourself as you adjust to a new routine.

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