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When to Start Working Out after Having a Baby

When to Start Working Out after Having a Baby

When to start working out after having a baby depends on when your body is ready.

Physical exercises represent a great way to improve your health and your mood, amongst many other things. And the same applies after giving birth. Plus, all new moms are excited about getting back into shape and their old clothes. So, here are some general ideas on when to start working out after having a baby. But please be advised that pregnancies and childbirth can differ a lot from one woman to another. Therefore, you should always consult with your doctor first.


Don’t rush into it

When to start working out after having a baby depends on when your body is ready. And there are many contributing factors here. One of the key factors is how active you were during your pregnancy. If you used to work out regularly, your body might be ready just a few days after birth. But this doesn’t mean hitting the gym straight away. You can start with some easy exercises.

But, given the fact that childbirth puts a lot of strain on your body, another contributing factor is the type of birth you had. Usually, after a smooth vaginal birth, the body recovers quickly. However, after a c-section or an assisted birth, the recovery takes longer. So, in the latter case, you should ask your doctor when it’s safe to start working out.


Consider some guidelines first

Before you even think about starting to exercise, you need to consider some guidelines. Remember that your body has undergone some major changes, so you have to take it easy. Always begin your workout with a warm-up and finish it with a cool-down. It’s also important to start slowly and if you feel any pain, stop immediately. You should also wear a supportive bra and drink a lot of fluids.


When to start working out after having a baby depends on the type of exercises you do

Whether you start working out just a few days after birth or a few weeks later, you still have to start slowly. Here are some examples of safe exercises you can begin with:

  • It might sound silly, but walking is the first type of physical exercise you should try. Start with some short walks and go from there. As your body recovers, you can begin taking longer walks. Going outside and getting some fresh air will do wonders for your general and mental health.
  • Some light pelvic exercises are also safe in the beginning. Since childbirth can result in urinary incontinence, the Kegel exercise is highly recommended. You just need to contract your pelvic floor muscles and hold that position for around 10 seconds. Then, you relax for another 10 seconds, and you repeat.

Once your body recovers, you can start increasing the intensity of the workout. But you should still be careful and not exaggerate. So, here are some things that you should consider when it comes to other types of physical exercises.



Usually, it is recommended to wait around 12 weeks before you start running or doing any other intense exercises. This is because giving birth stretches your muscles and ligaments, causing them to weaken. And the healing process takes some time. So, it’s essential to be patient. And remember that recovery time differs from one woman to another.

Once you feel ready, you should start with 20-minute running sessions. These should be further divided into 20-second jogs followed by 2-minute walks. And you shouldn’t do this more than 3-times a week at first. Afterward, you can start to gradually add 10 extra seconds to the jogging intervals and reduce the walking intervals. Finally, you’ll reach an entire 20-minute running session.

When to start working out after having a baby depends on when your muscles and ligaments heal.


Lifting weights

As previously mentioned, it takes about 12 weeks for your muscles and ligaments to heal properly. During this time, you will lose some of the strength and endurance you had before giving birth. Therefore, you must start slowly.

Once your body has recovered, you can begin lifting 10 lb. dumbbells. But don’t rush into adding more weight. Do several workouts per week, and when you feel comfortable with 40 liftings at once, you can start adding 5-10 lb. Gradually, you will reach the desired weight.

Training During Pregnancy (7 months)

1 month after pregnancy

Give your body around 12 weeks to recover before starting to lift weights.


Going back to the gym

One of the best ways to get back into shape after having a baby is by seeking customized training at the gym. This is great because you will be assessed by specialists who can determine the best exercises for you. Thus, based on your specific goals, they will create a customized program for you. Plus, they will make sure that you’re doing the exercises correctly.


Caption: When you feel ready, you can go back to the gym and seek customized training.

However, many new moms don’t have the luxury of leaving their homes to go to the gym. In this case, you might want to consider building a home gym. And don’t worry, you can do this on a budget. Since you’ll only be able to do short and easy workouts initially, you don’t need a lot of expensive equipment. You can buy one piece at a time. Just remember to pay attention to the quality, not just the price. You also don’t need to build a fully equipped gym unless you intend to work out regularly in the future.


Pay attention to what you eat

You have to remember that fitness, nutrition, and health are inseparable. So, if you want to get back into shape after having a baby, working out is not enough. You also need to pay attention to what you eat. And this is very important for your baby as well if you’re breastfeeding. Therefore you should consult with your doctor or with a nutritionist. A healthy diet combined with the right physical exercises will help you lose the baby weight gradually and safely.


Final thoughts

Childbirth puts a lot of strain on your body. Many changes occur, and your muscles and ligaments require time to heal. So, no matter how eager you are to get back into shape, you shouldn’t rush into it. When to start working out after having a baby depends mostly on when your body is ready. So, listen to your body and consult with your doctor to make sure it’s safe to start working out.


Meta description: You’ve recently had a baby and are excited to get back into shape? Here are some ideas on when to start working out after having a baby.