Tips for starting to exercise after pregnancy 

Many women want to exercise after giving birth to help increase their energy levels, rebuild strength, improve their mood and gradually return to their pre-pregnancy fitness. Regular physical activity can also support cardiovascular health, strengthen muscles and contribute to overall wellbeing during the postpartum period.

However, returning to exercise should be a gradual process. Every pregnancy, birth and recovery is different, so it’s important to listen to your body and seek advice from your healthcare professional if you’re unsure when to begin.

There are lots of tips for exercising post-birth, but it’s also worth knowing a few things ahead of time to make sure you take an informed and safe approach. 

Exercising and breastfeeding 

Does exercising affect the ability to breastfeed? Moderate exercise is considered safe while breastfeeding and does not usually affect your milk supply or your baby’s growth.

Staying well hydrated is still important, particularly if you’re exercising regularly.

To help avoid dehydration and any impact on your breastmilk, make sure to keep hydrated during the day especially when you’re exercising too, even in limited amounts.

Breastfeeding your newborn before exercising is recommended to help reduce discomfort from engorged breasts.

Scheduling your workouts around when your child needs to eat makes this relatively easy. You can also store your breast milk easily if you want to make sure there’s always some on-hand for when your child needs it.

Make sure to sterilise the bottles and breastfeeding equipment first with Milton’s sterilising range. 

Exercise tips for women post-pregnancy 

Exercising post-pregnancy is safe but it doesn’t mean you should go all-in with it. It’s recommended taking a safe and slow approach to the process.  

Pick the right time to start 

The right time to start exercising depends on several factors, including whether you had a vaginal birth or a caesarean section, whether there were any complications during delivery and how your recovery is progressing.

Returning to exercise after a vaginal birth

An uncomplicated vaginal birth can often begin exercising within a few days or whenever you feel ready.

Some exercises, like the kegel exercise, can be done in as little as 24 hours after giving birth. Other exercises could take longer before it’s safe to do them. Start excising when you feel comfortable starting.

Returning to exercise after a caesarean section

If you’ve had a caesarean section or experienced complications during birth, your healthcare professional can advise when it’s safe to resume different types of exercise.

Recovery following a caesarean section typically takes longer than after a vaginal birth because it is a major surgical procedure.

Gentle walking is often encouraged as part of recovery, but more strenuous exercise, heavy lifting and high-impact activities should usually wait until your incision has healed and you’ve been advised it’s safe by your healthcare professional.

Everyone’s recovery timeline is different, so avoid comparing your progress with others.

Know how much to exercise 

Experts recommend up to 150 minutes of exercise a week for new mothers, though it can often be worth limiting this even more.

The 150 minute recommendation adds up to a little over 20 minutes a day if you exercise every day. 30 minutes a day Monday to Friday can also be recommended, but this depends on your specific case. 

Use the right exercises 

Choosing low-impact activities allows your body to rebuild strength while reducing the risk of injury.

Some suitable postpartum exercises include:

• Gentle walking to improve cardiovascular fitness and increase energy levels.
• Pelvic floor (Kegel) exercises to help strengthen the muscles that support the bladder, bowel and uterus.
• Pelvic tilts and gentle core activation exercises to begin rebuilding abdominal strength.
• Gentle stretching or postnatal yoga to improve flexibility and mobility.
• Swimming and cycling once your healthcare professional advises it’s safe to do so.
• Light resistance training as your strength returns.

If you previously exercised at a high intensity, allow yourself time to rebuild gradually rather than trying to return to your previous routine immediately.

When should you stop exercising?

While gentle exercise is beneficial for many women, make sure to stop exercising and seek medical advice if you experience:

• heavy or increased vaginal bleeding
• severe or worsening pain
• dizziness or fainting
• signs of infection, such as fever
• problems with your caesarean wound
• pelvic heaviness or persistent urinary leakage during exercise.

These symptoms may indicate that your body needs more time to recover or that further assessment is needed.

Overcoming barriers 

When you first try to start exercising after giving birth, it’s natural to have a few barriers. You might not feel like you have the time or even the energy to exercise but these barriers aren’t as large as you’d think and they will get smaller over time.

Exercising post-birth can be a priority for many women, especially given the impact it can have. Regular exercise can play an important role in your physical and emotional wellbeing after pregnancy, but the most important step is choosing activities that match your stage of recovery.

Your energy comes back eventually, and exercising after pregnancy shouldn’t take too much time every week at the start.  

By keeping these tips in mind, there shouldn’t be anything to worry about but for more reassurance, make sure to ask your doctor for advice specific to you and your case.

Milton are always here to support you through parenthood with our hygiene and sterilising products, as well as our parent advice section full of expert tips and guidance.