When to Exercise After Pregnancy: Recommendations for the First Year

After pregnancy and childbirth, your body undergoes a multitude of physical and hormonal changes. Not only during the postpartum period but throughout the entire first year after birth, it’s crucial to treat your body gently, especially your heavily strained pelvic floor, and to avoid exercises that increase intra-abdominal pressure, involve jumping, or heavy lifting. Instead, gentle and targeted activities should be the focus. This article answers the question: When is exercise after pregnancy possible?

Key Points

• Despite the need for caution, there are many safe and beneficial activities for new mothers.

• In the postpartum period, you should start activating the pelvic floor and deep abdominal muscles.

• After 6-8 weeks, you can begin postpartum exercises and a postpartum course to restore a strong pelvic floor and stable core area. This helps keep the internal organs in place and protects the spine. A strong corset muscle also leads to a flatter abdomen and a slimmer waist.

• Avoid jumping exercises (including jogging), heavy lifting, and activities that increase intra-abdominal pressure (such as sit-ups) in the first year to prevent injuries like pelvic floor weakness, diastasis recti, and joint damage.

• Gentle activities such as walking, pelvic floor training, yoga, swimming, Pilates, and cycling are ideal.

Why Caution Is Necessary When Exercising After Pregnancy

Your body undergoes significant changes during pregnancy and childbirth. The abdominal muscles stretch, the pelvic floor is strained, and joints become softer and more prone to injury due to hormonal changes. Additionally, many women experience diastasis recti after childbirth. These factors mean that intense physical activities, especially those involving jumping, heavy lifting, or pressure on the abdominal area, should be avoided during the first year after birth. Doing too much too soon can increase the risk of injuries and long-term damage.

Potential Risks of Early and Intense Exercise

1. Pelvic Floor Weakness and Injuries:
   • Incontinence: Weakening of the pelvic floor can lead to uncontrolled urine leakage.
   • Prolapse: There is a risk of organ prolapse, where organs slip out of their normal position.
2. Diastasis Recti:
   • Chronic Back Pain: An unhealed diastasis recti can lead to an unstable core and back pain.
   • Abdominal Hernia: Risk of a hernia, where organs or tissue protrude through a weak spot in the abdominal wall.
3. Joint and Ligament Injuries:
   • Sprains and Strains: Soft joints and ligaments are more prone to injury.
   • Long-term Joint Instability: Premature strain can cause long-term joint instability.
4. Fatigue and Overload:
   • Chronic Fatigue: An overstrained body may not recover adequately.
   • Weakened Immune System: Excessive exertion can weaken the immune system.
5. Herniated Discs:
   • Back Problems: Early intense strain can lead to herniated discs, causing severe back pain and movement restrictions.

When to Exercise After Pregnancy? Suitable Sports and Activities

Despite the need for caution, there are numerous activities that are safe and beneficial for you as a new mother. Initially, you should begin activating the pelvic floor and deep abdominal muscles during the postpartum period.

After 6-8 weeks, you can continue with postpartum exercises and take a postpartum course. A primary goal is to restore a firm pelvic floor and core area (core capsule). This helps keep the internal organs in place and protects the spine.

A positive side effect of a strong pelvic floor and corset muscle is a flatter, firmer abdomen and a slimmer waist.

You will feel much better once your core regains more stability. You don’t need sit-ups for this (on the contrary – you should avoid them!!), but rather, you need to strengthen the deep muscles in the core.

You can find suitable exercises here:

Deep Abdominal Muscle Training

Core Muscles

Postnatal Exercise

Once you can maintain a solid baseline tension after completing a postpartum exercise course, you can move on to more exercises. If you’re interested in my daily mini-workout routine, you’ll find it in this article: Mini Workout

Here are some additional recommendations for exercise after pregnancy:

Walking:

• Benefits: Promotes circulation, improves mood, and supports weight loss.
• Recommendation: Start with short walks and gradually increase the duration and intensity.

Pelvic Floor Training:

• Pelvic Floor After Birth: Tips and First Exercises
• Benefits: Strengthens the pelvic floor, which is heavily strained during pregnancy and childbirth.
• Recommendation: Perform targeted exercises daily to strengthen the muscles and prevent incontinence.

Gentle Yoga:

• Benefits: Improves flexibility, strengthens the core muscles, and promotes relaxation.
• Recommendation: Choose specialized postnatal yoga classes tailored to post-birth needs.

Swimming:

• Benefits: Low impact on the joints, strengthens muscles, and improves cardiovascular fitness.
• Recommendation: Be mindful not to swim too intensely and avoid exercises that heavily strain the abdomen.

Pilates:

• Benefits: Enhances core stability, improves posture, and strengthens muscles.
• Recommendation: Specialized postnatal Pilates classes are ideal for gently rebuilding muscle strength.

Cycling:

• Benefits: Gentle on the joints, improves endurance, and strengthens leg muscles.
• Recommendation: Start with short, flat routes and gradually increase the duration and intensity of your rides.

What to Avoid

• Jumping Exercises: Activities like jumping rope or aerobic exercises with jumps can excessively strain the pelvic floor and should be avoided in the first year. Avoid jogging as well. Opt for cycling instead during the first year after birth.
• Weight Lifting Exercises: Heavy weights can lead to muscle overload, especially if your core muscles are not yet fully strengthened.
• Exercises that Increase Intra-abdominal Pressure: Sit-ups, crunches, or other exercises that put pressure on the abdomen should be avoided to minimize the risk of diastasis recti (separation of the rectus abdominis muscles).

Tips for Returning to Exercise

• Listen to Your Body: Pay attention to your body’s signals and don’t overdo it. Pain or discomfort are signs that you should slow down.
• Consult a Doctor: Before starting a new exercise program, discuss it with your doctor, especially if you had complications during pregnancy or childbirth.
• Set Realistic Goals: Be patient with yourself and set achievable goals. Returning to full fitness takes time.
• Include Your Baby: Many exercises can be done together with your baby, such as walking with the stroller or gentle yoga with the baby.

Conclusion

Returning to physical activity after childbirth should be done carefully and thoughtfully. In the first year after birth, it’s important not to overburden your body and instead focus on gentle and targeted exercises. With the right balance of movement and rest, you can safely and effectively rebuild your fitness and well-being.

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!