When Can I Join The Gym After Delivery?

When Can I Join The Gym After Delivery? is the common query many doctors hear from new mothers. After the baby is born, new mothers worry about losing all the pregnancy weight that they have gained during the course of 9 months. You may want to hit the gym or a treadmill as soon as the baby is out as you might be willing to get back in shape. But things are not so fast-paced, and there are certain guidelines when it comes to resuming an exercise regime after delivery.

When Can I Start Exercising After Delivery?

Primarily, this depends on factors like your pre-pregnancy weight, activity levels during pregnancy, your labor experience, and other postnatal complications.

For instance, you may begin a light workout session depending on how active you were when you had your baby and how was your labor. If you were maintaining a healthy body weight with regular exercising, and your labor was a smooth one, you can start some light exercises and stretching after a few days post-delivery.

However, if you did not exercise before or during your pregnancy, or had an assisted birth or a cesarean, you should give your body at least six weeks of rest before getting into any exercise routine.

A lot of women also experience the issue of leaking their urine, for which pelvic floor exercises must be taken up gradually so that when you start exercising, you do not leak. This will ensure a safe and leak-free exercise session to help you lose weight. Click here to read about easy ways that will help you lose your pregnancy weight.

How Soon Can I Join Gym After Delivery?

The timing for when you can safely join the gym after delivery depends on several factors, including the type of delivery you had (vaginal or cesarean), your overall health, and any complications you may have experienced during pregnancy or childbirth.

It’s important to consult with your healthcare provider before starting any postpartum exercise routine. Generally, here’s a guideline.

1. For Vaginal Delivery

If you had an uncomplicated vaginal delivery, you might be able to start light exercises like walking or gentle stretching within a few days to a week after giving birth. However, it’s recommended to wait until you’ve had your postpartum check-up (usually around 6 weeks after delivery) and received approval from your healthcare provider before engaging in more intense workouts or joining a gym (1).

2. For Cesarean (C-section) Delivery

Recovery time after a C-section is typically longer. You will need to allow your body sufficient time to heal before engaging in strenuous exercise. Generally, you may be able to start light walking and gentle movements after a few weeks, but you should avoid high-impact activities and heavy lifting for several weeks. Again, consult with your healthcare provider for specific guidance.

3. Listen to Your Body

Pay attention to your body’s signals. If you experience pain, discomfort, or bleeding, stop exercising and consult your healthcare provider.

4. Start Slowly

Regardless of the type of delivery, it’s important to start slowly and gradually increase the intensity of your workouts. Your body has gone through significant changes, and it needs time to recover.

5. Pelvic Floor Exercises

Focus on gentle pelvic floor exercises (Kegels) to help strengthen your pelvic muscles. These exercises can be started soon after delivery and can aid in your postpartum recovery.

6. Stay Hydrated

Drink plenty of water, especially if you’re breastfeeding, to stay hydrated during your workouts. This will prevent dehydration to maintain normal body functioning.

7. Supportive Clothing

Wear supportive and comfortable clothing, especially if you’re breastfeeding.

8. Nutrition

Continue to eat a balanced diet to support your postpartum recovery and energy levels.

Remember that every woman’s postpartum journey is unique. Your healthcare provider can offer personalized guidance based on your circumstances and health status. Always prioritize your well-being and listen to your body as you gradually return to exercise after delivery.

Benefits of Joining Gym Post-delivery

Exercising after delivery provides endless benefits. Nevertheless, it’s good to consider your health condition before involving in an exercise routine. Further, regular workouts can help you in many ways such as

1. Improving Energy

If you’re feeling low on energy after delivery, you can perform exercises to supercharge your battery and reduce fatigue (2). It’s better to start with a low to moderate workout to avoid stress. Plus, it can help resist fatigue while boosting energy. Typically, a 30-minute workout each day could be beneficial while starting.

2. Boosting Mental Health

During pregnancy, your body undergoes hormonal changes, which may hamper your emotions. You may experience stress, anxiety, or worry- but that’s normal. However, exercise is a simple solution to uplift your mood. That’s because it increases the production of anti-anxiety substances. These substances enhance the functioning of your brain against stressors.

3. Enhancing Sleep Quality

Moving your body for a few minutes can promise you a sound sleep (3). The notion is when you are tired after following your routine involving physical activities, you have the feeling to fall asleep at night naturally.

4. Building Strength

Motherhood demands physical activeness. You have to take care of your baby, from feeding to carrying. Therefore, you need to strengthen your muscles, especially your core, to accomplish your duties with other activities. Exercises like pilates, stretching, etc., can build power and strength while regaining muscle functionality (4).

5. Reducing Postpartum Issues

After pregnancy, it’s common to face issues like weakness, reduced abdominal strength, and urinary incontinence. Effective postnatal exercises focused on healing and increasing weak muscle endurance, like pelvic floor muscles, work great.

Are There Any Disadvantages of Joining Gym After Delivery?

You might be tempted to hit a gym or plan a workout session to lose weight just after pregnancy. However, this comes with caution.

Although you may start exercising after as long as it’s safe, knowing a few cautions about joining a gym after pregnancy can help you make better decisions. These include

Exercising beyond your limit may increase the risk of injury.
Overstress on joints and muscles can cause fatigue.
Headache, dizziness, and chest pain can arise due to overexcercing.
Vigorous workouts may affect normal breathing and heart rate which can impact body functioning.

How to Start Post-delivery Exercising?

You may begin your exercising or gymming routine once your doctor gives a green signal. Until then, you can check out the workout steps below.

a. Let Your Body Heal Before Exercising

Resuming your workout routine like previous before pregnancy is not a good idea, even if you’re a pro fitness freak. Wait until your body heals. Let the bleeding stop, and talk to your doctor to manage the symptoms.

b. Watch Out For Diastasis Recti

It’s common for women to experience separation of abdominal muscles, especially rectus abdominals (the six-pack muscles). The condition is known as diastasis recti. Your doctor can check for diastasis recti post-delivery. Further, your physiotherapist may suggest some exercises to strengthen your core muscles (5).

c. Slow Down When You’re Breastfeeding

Breastfeeding may help you lose weight after delivery. Pregnancy creates layers of fats that are used up when you breastfeed, without your or your baby’s health. You end up burning about 330 calories per day when you breastfeed, and if you are eating healthy, balanced food, this will help tuck those fatty layers away (6). A little exercise will also speed up weight loss.

Your body needs time to recover, and so does your mind. Give yourself some time and get into a fitness regime when you and your body are ready considering your health conditions. Do not get carried away by weight-loss stories and take up exercising gradually.

Precautions to Take During Post-delivery Gym Workouts

While you’re planning gym workouts after pregnancy, it’s necessary to focus on some precautions first. This will minimize the chances of complications so you can get fruitful results. This can include

1. Exercising Under Normal Temperature

Believe it or not- but the environment while exercising matters. Working out during the seasons- exceeding the normal temperature may affect the normal body physiology. For instance, high temperatures during summer make you sweat more than lower temperatures, leading to dehydration.

As a solution, you may exercise early in the morning, especially during summer, to cope with the environmental changes. Plus, it’s important to hydrate yourself during any physical activity to prevent water loss.

2. Avoiding High-risk Activities

Activities like weight-lifting, contact sports, hot yoga, etc., may cause an injury or damage. These activities might not be suitable for women just after pregnancy. Hence, it’s good to avoid these for some time until your body heals.

3. Warming Up

As a general rule of thumb for any workout, warm-up is a crucial step you can’t ignore. It prepares your body so that you can effortlessly perform the exercises. Plus, it increases strength and power to resist fatigue.

Which Exercises Would Be Best For Me After Delivery?

To begin with, walking should be alright after a few days of delivery. You can even take your baby along in a pushchair and take light, simple walks. Gradually, you may build pace and walk better, and faster.

Gentle stretching can also be done, provided you are not straining any muscle.

Pelvic floor exercises are particularly helpful to get the strength back in the area, and you may take up low-impact Yoga (7).

If you experienced back pain during pregnancy, a go-ahead from your doctor is a must before starting exercises.

When Can I Start Swimming After Delivery?

Swimming has often been considered as a perfect exercise to relax and lose weight. If you are a keen swimmer and want to take up swimming after the baby, it is advised to first check it with your doctor. You must not be having any bleeding (lochia) and have been like this for at least 7 days. This is so as swimming with lochia may put you at risk of developing an infection. If you have had a c-section or had stitches, you might even need to wait longer. You should always consult your doctor before you decide to take a plunge at the pool.

Will Breastfeeding Help Me Lose Weight?

It does, if you are complementing it with a balanced diet. Pregnancy creates layers of fats that are used up when you breastfeed, without compromising your or your baby’s health. You end up burning about 330 calories per day when you breastfeed, and if you are eating healthy, balanced food, this will help tuck those fatty layers away. A little exercise will also speed up weight loss. Breastfeeding also benefits mothers in more ways than you thought! Find out here.

However, you must take things at your own pace and not resort to crash dieting. Women who do so may drop a few pounds, but also let toxins build up in breast milk. Nevertheless, breast milk is still the healthiest food for your baby. Remember, you have just given birth and have been through a tremendous experience. Your body needs time to recover, and so does your mind. Give yourself some time and get into a fitness regime when you are ready considering your health conditions.Do not get carried away by weight-loss stories and take up exercising gradually.

Why Can’t I Take Up High Impact Exercises After Delivery?

To accommodate the baby and later delivery, joints and ligaments in a woman’s body become loose and stay the same even after some time post the arrival of the baby. This means your coordination and strength would be at diminishing levels and this could lead to accidents and falls.

Your pelvic floor is also weak following delivery and until it has recovered, you may strain the muscles by indulging in high-impact exercises such as aerobics or sit-ups. It is advised that you wait a few months, about 3-6 months before you take up high-intensity and high-impact exercises (8).

Joining the gym after delivery and exercising regularly are great steps to ensure your health and recovery. This helps you to get back in shape while improving your body functionality. Nevertheless, it’s suggested to consult your healthcare provider first to check your eligibility before hitting a gym or starting any physical activity.

FAQ’s

1. Can Breastfeeding Help Me Lose Weight?

Breastfeeding for 3 to 6 months may help reduce weight. This may be because it tends to burn calories. It may cut additional calories equivalent to a large snack or small meal with about 300 to 500 calories.

2. When Can I Start Gymming After Giving Birth?

Typically, women may start exercising and gymming after 6 to 12 weeks. However, the duration may vary depending on the mother’s health condition. Therefore, women must consult a doctor before exercising.

3. Can I Start Exercising 2 Months After Delivery?

Waiting for at least 6 to 12 weeks is the usual timeframe before returning to gymming. The tenure is essential to help women recover and prepare for physical activities like exercise.

References

1. Summary of International Guidelines for Physical Activity Following Pregnancy – PMC- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4134098/]
2. Assessing the effects of exercise on post-partum fatigue symptoms: A systematic review and meta-analysis – PMC – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9136263/]
3. How Can Exercise Affect Sleep? | Sleep Foundation – [https://www.sleepfoundation.org/physical-activity/exercise-and-sleep]
4. Physical Activity, Yoga, and Exercise Prescription for Postpartum and Midlife Weight Management: A Practical Review for Clinicians – PMC – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9008094/]
5. Rehabilitations for maternal diastasis recti abdominis: An update on therapeutic directions – ScienceDirect – [https://www.sciencedirect.com/science/article/pii/S2405844023081641]
6. Effects of breastfeeding on postpartum weight loss among U.S. women – PMC- [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4312189/]
7. The relative activation of pelvic floor muscles during selected yoga poses – ScienceDirect – [https://www.sciencedirect.com/science/article/abs/pii/S174438812300049X]
8. RACGP – Exercise after pregnancy – [https://www1.racgp.org.au/ajgp/2022/march/exercise-after-pregnancy]