Postpartum Health and Fitness
How to Get Back Into Exercise After Pregnancy
Exercise is essential for many reasons, including muscle and bone health, stress relief, and cardiovascular benefits. During pregnancy and the postpartum period, exercise can help with depression, anxiety, stress, sleep, energy, and more. In most cases, women can safely and gradually return to regular workouts postpartum.
Want to get back into an exercise routine but don’t know where to start? Fortunately, our therapists at Vitality Women’s Physical Therapy in IL can give you expert tips and advice. We know it can be overwhelming to get back into a fitness routine after pregnancy, which is why we’re here to help guide you through your journey.
To set up an appointment, call us at Vitality Women’s Physical Therapy in IL today!
Why you should exercise after pregnancy
One of the best things you can do for your mood, muscles, and overall health is exercise at any stage of your life. Through cardio exercise and weight training, women can clear their brains and create strong, healthy bodies and minds.
After your doctor clears you during your six-week postpartum exam, it’s common to desire to resume your regular workout regimen or start a new one. However, after a typical vaginal or cesarean birth, your body will continue to repair for several weeks to months. Everyone’s postpartum recovery is different based on their activity levels prior and during pregnancy, hormones, and physical and social support.
Specifically, during the postpartum time, fitness has the following benefits:
- Boost energy
- Strengthen and tone abdominal and pelvic floor muscles
- Promote healthier sleep patterns
- Relieve stress
- Increase stamina and endurance
Light-to-moderate intensity aerobic exercise (such as walking) during the postpartum period also can improve mild to moderate depressive symptoms.
What kinds of exercise can I do after pregnancy?
As long as you are not experiencing pain or other complications, some types of exercises that are safe after pregnancy include:
- Walking
- Swimming
- Low-impact aerobics
- Light weight training
- Yoga
- Pilates
- Cycling
There are a few ways that you can easily incorporate exercises into your daily life, such as:
- Performing pelvic floor exercises while you’re breastfeeding
- Going for a morning walk with your baby
- Doing your abdominal exercises on the floor while your baby does tummy time
Important things to remember when returning to your fitness routine
Wait for any Bleeding to Stop
Once you start engaging in more strenuous activities, keeping your body’s needs in mind is essential. Some women find that light bleeding suddenly becomes heavy again with exercise, which means the activity may have been too strenuous. It’s okay to continue to be active and move your body, but reduce the intensity and continue to listen to how your body responds. Your physical therapist can help you put together an exercise program that meets your fitness level and helps you progress back to more challenging exercise in a safe way.
Monitor Your Pain
If you had any pain during pregnancy that is lingering into postpartum, or if you have any new pain postpartum, make sure to listen to your body. Be mindful of which activities or exercises bring on or increase your pain so that you can tell your physical therapist. They can help to adjust your activity or exercises so that you have less pain and you can progress back to your regular activities.
Evaluate Your Pelvic Floor
Having a pelvic floor physical therapist evaluate your pelvic floor postpartum will allow them to pick out the best exercises for your individual needs. You may need to work on relaxing your pelvic floor or know how to properly turn it on and off. The pelvic floor works closely with the core and together these muscles work to keep you stable during exercise.
Try Out Different Postpartum Exercises
Adjusting to a fitness routine may take experimenting with different classes and types of exercise. Try walking, light cardio, swimming, and other workouts that you genuinely enjoy. It’s also good to find some exercises you can do at home.
Stay hydrated
Staying hydrated is crucial postpartum, especially when you ease your way back into exercise. Make sure to keep a water bottle on hand or remind yourself to drink plenty of water throughout the day.
Prioritize Rest
Exercise requires rest, especially if it’s been a while since you’ve been physically active. After exercising, take a short break to help you refuel. This will optimize the benefits of working out and leave you feeling refreshed and energized.
How physical therapy can help
Your physical therapist at Vitality Women’s Physical Therapy in IL can recommend the best exercise regimen based on your unique pregnancy and postpartum journey. In addition, our physical therapists can help alleviate pain, discomfort, and any other symptoms that you may encounter through your pregnancy and postpartum recovery. To get started at our practice, contact our team today!
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