Tips on Easing Back Into Fitness Post-Pregnancy

OMG! You’ve had a baby. First off, a huge congrats to you! 

While exercise is most likely the last thing on your mind right after giving birth, you might get the itch once you’ve settled into a routine. And now that you’ve been cleared by your physician to resume exercise, you’re more than ready to get moving…but you’re not quite sure where to start. 

Whether this is your first pregnancy or your third, there’s no one-size-fits-all approach to your journey. So, we put our heads together and came up with tips on easing back into fitness after giving birth. 

When Can I Start Exercising After Giving Birth? 

Most people can begin gentle exercises within a few days after giving birth, but it’s really dependent on your fitness level and how you feel. 

If, for example, you’ve had a c-section or a vaginal delivery with complications, your physician may ask you to wait a bit longer before resuming exercise. But in most cases, gentle, low-impact movements are fine and may actually feel good. As a general rule of thumb, consult with your physician before starting any exercise program after giving birth.   

And even though you’ve been cleared to resume exercise, you may not feel ready for it—that’s completely fine! It’s always important to listen to your body and only start when ready.  

Benefits of Exercising Postpartum

The benefits are plentiful! According to research, exercising post-pregnancy will aid recovery by: 

1. Strengthening your abdominal muscles
2. Boosting your energy levels
3. Enhancing your mood 
4. Improving the quality of your sleep
5. Relieving stress
6. Reducing aches and pains
7. Helping with weight loss management 
8. Toning your body 
9. Enhancing your stamina levels 

Fun fact: Moms who’ve engaged in light exercise soon after giving birth generally heal more quickly. 

How to Get Started

After the first week of giving birth, and only if you feel up for it, start off with brief walks. And while it may feel easy for some, don’t overdo it. A good way to gauge if you’re doing too much is if you experience heavier bleeding or if you feel pain. 

If you were accustomed to exercising on the reg before giving birth, you may feel more inclined to get moving at a faster pace. And if your physician has given you the go-ahead, by all means go for it. 

But start off slowly. Instead of going all-out in a heavy-hitting cardio class, opt for gentle yoga or Pilates to ease back in. Additionally, you may benefit from pelvic floor and abdominal strengthening exercises. 

It’s important to remember that your body’s still adjusting post-pregnancy—your balance has shifted, your hormones are changing and exhaustion hits much more quickly. During this time, you’re also more prone to injury. So, go slowly and don’t rush back into things too quickly. The most important thing during this time is to be gentle with yourself.

Things to Consider When Starting Back Up

No matter how fit you were before or during your pregnancy, it’s going to take some time to rebuild your strength and stamina. This means your workout routine is going to look a bit different now, especially with a newborn at home. 

Don’t beat yourself up if you have to cut down your training time, need to do modified versions of exercises or take more rest days in between sessions.  

If you’re looking for a program in the Gymondo app, we have many plans available that require zero equipment and can be done from home. 

Once you’re healed and feel ready for postpartum workouts, keep the following guidelines in mind: 

1. Wait until your physician gives you the go-ahead.
2. Start with short, low-impact sessions lasting 15 to 20 minutes. 
3. If you experience any pain or increased bleeding, stop immediately and consult your physician. 
4. Go at your own pace, whatever that means to you. 

Learn to Love Your Post-Pregnancy Body

Take the time to recognize just how incredible your body is. It just nurtured your baby and will continue to support you as you move closer to your fitness goals. 

Embrace the changes that your body’s gone through and remember that stretch marks, loose skin and an unfamiliar body shape are normal for anyone who’s just given birth. Your reason for working out should be to get fit, feel happy and gain confidence, not as a punishment to try to change how you look. 

Final Thoughts

Everybody’s different, so remember to go easy on yourself and take things at your own pace. And if you need some help along the way, you’ll find structured programs in the Gymondo app to support your return to fitness.

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