Pregnancy Timeline
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Whether you love it or not, there’s no denying the many benefits exercise offers for both body and mind. And this is even more true postpartum, since it helps you recover from pregnancy and reconnect with your body. Of course, that’s easier said than done—especially with a newborn at home…
Getting back to exercise after childbirth: let’s take a closer look!
When is it safe to return to exercise after childbirth?
Here’s the good news right away: exercise after childbirth… It’s whenever you want, as long as the movements are appropriate! Yes, whatever your delivery method (vacuum extraction, C-section, vaginal birth, etc.), you can resume physical activity as soon as you leave the maternity ward, as long as it is gentle and low-impact. Here is all our advice for easing back into appropriate physical activity.
The intensity of this physical activity depends, of course, on how you feel and your overall health. Don’t hesitate to consult a healthcare professional before starting to get back in shape!
How can exercise help with postpartum recovery?
Exercise can be incredibly helpful for postpartum recovery:
➡️Sleep: the quality of your sleep improves, which is a major advantage when it is interrupted by your infant’s nighttime waking.
➡️Mental health: there is a reduced risk of postpartum depression and lower anxiety levels. Exercise can also help you better accept your new body and give you a sense of strength.
➡️Fitness: you regain muscle tone and may even lose a few pounds, all without interfering with breastfeeding. It also lowers your chances of developing diabetes later on (if you had gestational diabetes).
To put it simply: exercise after childbirth can help improve your quality of life while giving you a sense of control postpartum. That said, no pressure—resting is good too. Listen to yourself!
What types of exercise are recommended after pregnancy?
As you have probably noticed, childbirth is not exactly a walk in the park. Your body will need time to fully recover. Also, to protect your pelvic floor and abdominal muscles as much as possible, we recommend turning to gentle, low-impact exercise.
In practical terms:
- Yoga,
- Pilates,
- Swimming…
In addition, getting back into exercise should be gradual: stay tuned in to your body, your desires, your physical fatigue, your aches and pains… Your energy can vary from one day to the next, meaning you may need to adjust your physical activity accordingly.
One last thing: make sure you resume (or begin) a physical activity whose intensity matches your pre-pregnancy level.
What sports should be avoided after childbirth?
As you can imagine, the sports discouraged after childbirth, unlike those mentioned above, are impact or high-risk sports:
- Running,
- Horseback riding,
- Combat sports,
- Diving…
Be careful, this does not mean they are off-limits forever! You simply need to wait until you have completed your pelvic floor and abdominal rehabilitation and have your healthcare professional’s approval.
Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.
What are the risks of returning to physical activity too early?
Once again, it all depends on the sport and the intensity at which you practice it. A gentle, low-impact sport, even if practiced as soon as you leave the maternity ward, will not be a problem.
On the other hand, for high-impact and/or high-risk sports, you should at the very least wait until you have finished your pelvic floor rehabilitation (and abdominal rehabilitation as recommended by your practitioners). Doing an unsuitable sport too soon after childbirth can lead to urinary leakage and/or a prolapse (pelvic organ prolapse).
Pelvic floor rehabilitation plays an essential role in your pelvic health. It begins between 6 and 8 weeks after childbirth.
❗If discomfort appears, you must stop your physical activity and contact a healthcare professional to assess the situation. As a reminder, you should seek medical advice if:
- You have a feeling of heaviness in the pelvic floor,
- You notice an increase in your bleeding,
- You feel abnormally tired.
Are there differences in returning to exercise after a C-section?
As we said above: whatever your delivery method, you can resume physical activity as soon as you leave the maternity ward, as long as it is gentle and low-impact. As long as you stay attuned to your body (especially by watching for the warning signs mentioned above), exercise after childbirth is once again highly recommended.
The only difference is the scar, which remains a surgical wound. So you need to take care of it, even when exercising. Make sure to keep it clean and dry. Also choose appropriate clothing, with an elastic waistband that does not sit over the scar.
Also note that certain movements and sports can interfere with healing and are therefore discouraged:
- Stomping,
- Prolonged standing,
- Repeated sitting/standing movements (such as squats, for example),
- Intense physical activities that may pull on the stitches or staples.
Before returning to exercise, we therefore recommend discussing it with your healthcare professional and seeking prompt advice if you notice discomfort and/or pain.
How can you fit exercise into a schedule with a newborn?
Taking time just for yourself and leaving your baby with someone else for a few hours can unfortunately cause feelings of guilt in some postpartum women. But taking time for yourself also means making sure you can give your best to your child when you return!
Again: easier said than done. So here are a few tips to get back to exercise after childbirth while keeping an eye on your newborn.
➡️Walking allows you to combine exercise with being present for your child. For example, a walk with the stroller lets you get some fresh air, walk, and stay available for your baby.
➡️If you take Pilates or yoga classes, you can ask the studio whether it is possible to place your baby on a play mat or in a bouncer near you.
➡️You can also choose a physical activity to do with your baby, such as postnatal yoga or dance.
➡️For practical reasons, working out at home may be what appeals to you most! Some online tutorials can help you get back into exercise.
Where can you find fitness programs designed for new moms?
To find exercise programs suited to new moms, there’s nothing better than asking your healthcare professional for advice. They can tell you which activities to prioritize and may even refer you to a specialist.
You can also:
- Subscribe to certain YouTube channels (but be sure to ask your healthcare professional for advice first—you never know). In particular, we’re thinking of Lucile Woodward’s channel, a fitness coach who offers special postpartum workout sessions, or Karim NGosso, coach on La Maison des Maternelles, who shares several exercises to do at home, with or without your baby.
- Purchase a subscription to follow a program specifically designed for postpartum mothers.
- Ask the May midwife team, available on the app chat from 8 a.m. to 10 p.m.!
Exercise has many benefits, which can make it a major asset postpartum. Of course, getting back into it should happen at your own pace and according to your wishes: life as a parent is already exhausting enough, and exercise after childbirth should not become a burden.
Photo: JR-50
This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.
