Exercise during postpartum
Exercise during postpartum
Taking care of yourself during the first year postpartum is just as important as taking care of yourself during pregnancy! It may be more difficult now that your baby is here, but moving your body can be one of the simplest ways to take care of yourself.
Exercise during this time can help reduce symptoms of postpartum depression, relieve stress, improve sleep, and help you stay strong. It may take longer than you planned to get back to your exercise routine. Any movement is better than none, so be kind to yourself while you figure it out. If you have multiple kids, each postpartum experience may be different from the others.
Make sure you give your body time to recover, and talk with your healthcare provider before you participate in physical activity again.
Guidelines
Discuss physical activity with your doctor or midwife before you participate. Remember to take things slow at first.
- Try to build up to 150 minutes of moderate-intensity cardio each week. You can split this up during the week in whatever ways work for you. Some of these activities may include walking, running, biking, or swimming.
- Warm-up and cool-down. Make sure your body is ready for the exercise so you can be safe and avoid injuries. Stretching at the end of your workout can help your body recover.
- Begin slowly. Start at a slow pace and slowly increase difficulty as needed.
- Drink water. It’s important to stay hydrated to help you get back into exercise and stay healthy.
- Wear a supportive bra. Your breasts may have changed during your pregnancy and could be more sensitive. Wear a bra that’s comfortable and makes exercise enjoyable.
- Stop exercising if you feel pain. If you experience pain during exercise, stop immediately. Reach out to your healthcare provider for more guidance.