How long after delivery can you work out

You may benefit from pelvic floor and abdominal strengthening exercises. Remember that your body is still adjusting to its non-pregnant state. Your center of balance is shifting again, hormones will continue to make your joints a bit softer, and then you have just the feeling of exhaustion that can accompany any birth. This means that even when you have the energy, you may be a bit more prone to injury for a while.

Go slowly and be gentle with yourself during this time. Once you are healed and ready for a regular postpartum workout routine, ease back in slowly as you return to pre-pregnancy exercise. Keep the following rules in mind:. Get it free when you sign up for our newsletter.

American College of Obstetricians and Gynecologists. Exercise after pregnancy. Updated July Your Privacy Rights. To change or withdraw your consent choices for VerywellFamily. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.

These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Postpartum Recovery Timeline. Was this page helpful? Thanks for your feedback! Read copyright and permissions information. This information is designed as an educational aid for the public. It offers current information and opinions related to women's health. It is not intended as a statement of the standard of care.

It does not explain all of the proper treatments or methods of care. It is not a substitute for the advice of a physician. Frequently Asked Questions Expand All What are some of the benefits of exercise for postpartum women?

Exercise has the following benefits for postpartum women: It helps strengthen and tone abdominal muscles. It boosts energy. It promotes better sleep. It relieves stress. It can help you lose the extra weight that you may have gained during pregnancy. As you get ready for your workout, follow these steps: Wear loose-fitting clothing that will help keep you cool.

Wear a bra that fits well and gives plenty of support to protect your breasts. Have a bottle of water handy and take several sips during your workout. Article continues below Advertisement.

If you have further questions, contact your ob-gyn. Don't have an ob-gyn? Search for doctors near you. Learn About the Book. Talk to your midwife, health visitor or GP before starting anything strenuous. Your ligaments and joints are also more supple and flexible for a few months after birth, so there's an increased risk of injury if you stretch or twist too much. Do not rely on your pre-pregnancy sports bra. Your back and cup size are likely to have changed, so get measured for a new one.

If your postnatal bleeding lochia gets heavier or changes colour becomes pink or red after activity, you could be overdoing it. You're also likely to feel very tired. It's important to look after your mental health as well as your physical health. About 1 in 10 women become depressed in the year after having a baby.

Learn about the symptoms of postnatal depression. If you're worried about how you're feeling, feel like you're struggling to cope, or think you may be depressed, it's important that you talk to your midwife, health visitor or GP.

Effective help is available. Try to make eating well a priority. It will make you feel better, and healthy eating is important for the whole family. Aim to eat at least 5 portions of fruit and vegetables a day. If you think you need to lose weight, there's lots of help available, including individual and group support. Your health visitor, midwife or GP should be able to give you more information about options near you. If you join a weight-loss group, tell them that you have recently had a baby, and let them know if you're breastfeeding, so they can give you the right advice.

If friends or family are keen to help, take up their offer of a healthy home-cooked dinner once in a while. See 20 tips to eat well for less money. If you're breastfeeding and you're a healthy weight for your height, you do not need to eat a special diet. Eat a healthy, balanced diet , drink plenty of fluids — including water — and get enough rest. If you're breastfeeding and you're overweight, the best way to lose weight is by eating a healthy, balanced diet and taking regular, moderate exercise, such as a brisk walk for 30 minutes each day.

This will not affect the quality or quantity of your breast milk. Read more about breastfeeding and diet , including which foods to avoid. Passive smoking is especially harmful for babies because their airways, lungs and immune system is not as well developed. Smoking has also been linked to sudden infant death syndrome SIDS, or cot death. You're up to 4 times more likely to stop smoking successfully if you do it with NHS support.

Get more advice and help with quitting smoking. Page last reviewed: 8 August Next review due: 8 August