How Long Do You Have to Wait to Workout After Having a Baby?

If you’re a new mom, you might be wondering how soon you can start working out again after having a baby. Here’s what you need to know.

Pre-Workout Considerations

After you have had a baby, there are a few considerations to make before working out. First and foremost, it’s important to wait until your postpartum check-up before beginning any exercise. After that, make sure you are following your doctor’s advice on any lifestyle modifications such as diet, exercise, and sleep. It’s also essential to address any physical or emotional issues that could be a potential obstacle in your fitness journey.

Discuss with your doctor

It’s important to always consult your healthcare provider before engaging in any form of exercise, and this is especially true if you have recently given birth. Every mother’s body is different and that means there will be variations in how quickly each individual can move into a pre-baby exercise routine.

Before beginning a workout program, make sure to speak with your doctor about any risks or concerns specific to your particular medical history. Your doctor can provide customized advice that takes into account any pre-existing conditions or potential risks associated with a recent childbirth. They may also want to monitor you for things like blood pressure and other vital signs before giving the green light for physical activity.

Your doctor should also be able to provide guidance on sensible exercise types, lengths of workouts and frequency. For example, high-impact exercises like running might not be recommended during the first several weeks postpartum due to the increased risk of bladder control problems or joint laxity. Low-impact activities such as yoga may work better initially until your body has had time to heal properly.

Focus on gradually building up your strength and endurance by consistently following an exercise routine tailored towards your individual needs. This will help set yourself up for long-term success and ensure that you’re able to enjoy the many benefits of staying physically active post-pregnancy!

Get clearance to begin exercising

Before you can begin any physical activity program, it is important to get clearance from your healthcare provider. This can be especially important if you have recently had a baby, as your body is recovering from the stresses of pregnancy and delivery.

Your obstetrician will do a full evaluation of your overall health and make sure that your body has fully healed from pregnancy and delivery. The physical exam typically includes a measurement of blood pressure, heart rate, and an assessment of any insurance problems that are specific to you such as diastasis recti (abdominal separation) or tears in the perineum or uterus following birth. Depending on how long it has been since the birth, Pelvic Floor therapists may also be consulted to assess muscle weaknesses in the pelvic floor area and provide exercises to assist with postpartum recovery suitable for starting an exercise regimen.

It is important that your healthcare provider assesses you prior to beginning exercising following childbirth in order to identify any current health concerns and/or previous medical complications so they can be addressed safely through exercise programming tailored specifically for you before beginning a workout routine.

Considerations for postpartum women

For postpartum women, it is important to take special considerations when transitioning back into an exercise routine. After having a baby, your body needs time to heal and can benefit from an individualized approach. It is essential to consult with medical professionals before beginning a new fitness routine as every woman’s situation is different.

Additionally, regular physical activity may be helpful for postpartum recovery. During the first six weeks, walking and gentle stretching can be helpful for regaining muscle strength and endurance. However, it is recommended to wait until all of your doctor-approved activities are completed before starting a structured exercise program. This could include but not be limited to: waiting six weeks for uterine healing, eight weeks for abdominal separation recovery and 10-12 weeks for diastasis recti healing.

Once approved by the doctor, pre-workout routines may revolve around basic bodyweight exercises like squats and bridge poses that focus on connecting with your pelvic floor muscles as well as building core strength and general stability in the abdomen. Additionally, more intense forms of aerobic exercise should also be considered after being cleared by a medical professional; some options could include light jogging or walking on an incline. Weightlifting should only begin after your body has adjusted to aerobic exercises as any additional load too soon may lead to injury or further complications due to weakened muscles and ligaments involved in childbirth recovery.

Most importantly, allow your body time to adjust– take small steps at first before attempting challenging movements if needed; above all else listen to your body created space for self care within this process such where needed breaks are taken between exercising sessions to allow both you and your body space heal over time!

Types of Exercises

After having a baby, it is important to start slowly and safely when it comes to exercise. Depending on the type of exercise you choose to do, there are different things to consider before starting your workout routine. In this article, we will explore the various types of exercises you can do and the best way to go about incorporating them into your post-partum recovery.


Cardio exercises are an important part of a postpartum fitness plan. These types of exercise can help with recovery and improve overall fitness, allowing mothers to safely build strength and regain their pre-pregnancy form. Cardio exercises vary in intensity and can be tailored to meet individual fitness levels as mothers get back into shape.

Low Impact Cardio – Low impact exercises include walking, running, cycling, dancing or any aerobics that doesn’t require a lot of jumping or bouncing. These activities get the heart rate up while providing minimal stress on the body. This type of exercise is great for those just getting back into shape because it’s easy on the body and less likely to cause injury during recovery.

High Intensity Interval Training (HIIT) – HIIT is more intense than low impact cardio and includes short bursts of high intensity (80-95% of max effort) followed by periods of lower intensity (active rest). This type of workout offers great results in a short amount of time and can be done both inside or outdoors with minimal equipment required. Before engaging in HIIT workouts following childbirth it’s important to consult a physician since these types of exercise put increased strain on the body due to their intense nature.

Strength Training – Strength training provides many benefits during pregnancy recovery, including improved metabolism, reduced fat mass and increased muscle tone. Lifting weights may not be necessary right away but should eventually become part of a mom’s postpartum fitness routine as she regains her strength after childbirth. Incorporating both aerobic activity with anaerobic (strength) activity ensures that new moms not only get back into shape faster but also achieve long-term health benefits such as strengthening bones for weight bearing activities like carrying child or carrying groceries upstairs without injury.

Strength Training

Strength training is an important part of any post-baby workout program, as it helps to rebuild muscle strength and endurance that may have been lost during pregnancy and childbirth. As your body has been under a lot of strain during this time, it’s important to give yourself enough time after giving birth before starting any exercise program. Generally speaking, you should wait for at least 6–8 weeks before beginning any type of strength training.

There are many different types of strength exercises available for postpartum women, including weight lifting and bodyweight exercises such as squats and lunges. It is best to start light with a few simple exercises and slowly build up the intensity over time as your body adjusts to the new workload. It’s also important to properly warm up before starting any workout in order to avoid injury. Core strengthening exercises such as planks and abdominal crunches can help target the deep muscles in your core which are essential for overall stability and posture while walking and running throughout daily activities.

Strength training can also help with improving posture and relieving back pain related to carrying growing babies during pregnancy. Furthermore, regular strength training can help you stay toned without bulking too much which is often a worry for new mums who want their pre-pregnancy bodies back quickly! Whenever possible, it’s recommended that you seek professional advice from certified personal trainers or physiotherapists on the correct form and technique for each exercise prior to beginning a routine or program. This will reduce the risk of strain or injury further down the line.


Stretching can be an important element of any post-pregnancy exercise routine when it is done correctly and in moderation. After having a baby, your muscles and ligaments may not have fully returned to their pre-pregnancy state, so take care when stretching. Do not push yourself too far or too fast. There are a variety of benefits to stretching as part of your routine after having a baby.

Benefits of stretching include improved flexibility, increased circulation in the body, and increased range of motion in the joints. Stretching can also be combined with other exercises to enhance muscle tone and strength. It’s important to stretch slowly and mindfully, making sure not to strain any muscles or push yourself beyond your present ability or comfort level.

Some types of stretches you might want to focus on include:
-Standing stretches like side bends, forward folds, and hamstring stretches
-Seated stretches like hip openers and forward folds
-Floor stretches like child’s pose, bridge pose, cobra pose, cat/cow poses
-Dynamic stretching like arm circles or backward leg swings
It’s best to limit static stretching (where you hold the stretch for more than 10 seconds) to no more than two times per week while dynamic stretching should be done two to four times per day as part of your regular exercise routine as recovery from having a baby continues over time.

Post-Exercise Care

No matter how long you have been pregnant or how quickly you gave birth, it is important to take care of your body after exercise. After giving birth, you may need to take extra precautions before you can safely start exercising again. It is important to understand the risks involved and understand how to take the proper care for your post-pregnancy body.

Rest and recovery

Once the baby has been born, it is important for the mother to rest and recover both physically and emotionally. Ideally, some time should be set aside for self-care specifically focused on relaxation and rejuvenation. As with any major life change, postpartum recovery is an emotionally tumultuous time and setting aside a few moments to treat yourself kindly will benefit your well-being significantly.

It is recommended that new mothers wait at least six weeks before engaging in vigorous exercise such as running or strength training. Until that point, gentle movement such as walking or swimming can help to get the body back into shape. For more strenuous workouts, participation in pregnancy fitness classes or personal fitness training sessions with a certified fitness professional are recommended to ensure proper form and safety when exercising with a newborn.

A postpartum checkup should be scheduled within 6-8 weeks of childbirth in order for the doctor to ensure proper healing and develop an appropriate treatment plan for returning to exercise safely. During this visit, your physician may provide additional guidelines for recovery and activity levels based on the type of delivery you had and other factors related to your health history including any prior surgeries or illnesses that may affect body function or tissue integrity.


Hydration is a crucial component to proper post-exercise care, especially when you are nursing. When you are nursing, your body needs more fluids than usual to maintain production of breast milk and to produce the necessary nutrients for your baby. After giving birth, it is important to listen to your body and keep a regular schedule of hydration. You may find that you need more water or other fluids throughout the day, especially if you do any anaerobic activity or lifting weights after delivery. Be sure to drink plenty of water throughout the day and before, during and after workouts.

It is also important to pay close attention to your fluid intake during exercise as dehydration can be dangerous postpartum. Make sure to increase your water intake by at least 1-2 cups per hour of exercise if you are sweating profusely and engaging in vigorous activity such as running or aerobic classes. If you feel dizzy, lightheaded or very thirsty during a workout it’s important to stop and replenish lost fluids with water or sports drinks. As always it’s important that pregnant/postpartum women discuss any concerns about their diet or hydration with their medical provider prior to engaging in any physical activity program.


The right nutrition will help your body recover faster and make it easier to return safely to regular exercise. Adequate nutrition enables the body to replace blood lost during pregnancy and delivery, restore energy, build muscle, and support healthy hormone production. Following childbirth, it’s important to focus on healthy sources of nutrients including fiber-rich vegetables, sweet potatoes and potatoes, fresh fruits such as avocados or bananas and nuts or seeds. Eating foods with protein can help repair tissues damaged during childbirth; try lean meats like chicken or turkey, fish or seafood such as salmon or tuna and eggs. Low fat dairy products like yogurt, low fat cheeses and skimmed milk are good for providing calcium for tissue rebuilding; vitamin D found in mushrooms aids calcium absorption.

You should also ensure you’re adequately hydrated; aim to drink 2-3 liters of water per day (about 68-103 ounces) in addition to consuming a variety of fluids like smoothies made with almond milk or coconut water. Caffeine should be limited to 200 mg per day – the equivalent of two cups of coffee – while herbal teas can be enjoyed in moderation (no more than eight cups). Furthermore certain dietary supplements may be beneficial before resuming physical activity postpartum; consult your doctor for advice on what you might need specifically prior to returning exercise postpregnancy.

Safety Tips

Becoming a new parent is an amazing and rewarding experience. However, many mothers want to start working out and getting back in shape soon after giving birth. It is important to make sure you are taking the right safety precautions when it comes to exercising after having a baby. Here, we will discuss some tips for safely exercising after having a baby.

Start slow

When starting an exercise plan after having a baby, it is important to start slowly. Listen to your body and take natural cues while getting into the routine of exercising again. After a vaginal birth, it is generally recommended that you wait until at least six weeks postpartum in order to ease into low-impact activities such as walking, yoga, swimming or stationary cycling.

Exerting yourself too much can lead to further complications with an already shaky postnatal body. For instance, making sudden movements can cause diastasis recti (separation of the abdominal muscles). It is best not to put too much pressure on yourself right away and instead try gradually increasing your workload over time as you build stamina back up — for instance aim for a few days per week of easing back into basic exercises such as plank or pelvic tilt exercises before doing anything more strenuous. This allows the pregnant woman to become aware of any muscle imbalances resulting from pregnancy without risking further injury or pain from working out too hard.

Listen to your body

The most important tip is to never push yourself too hard. Listen to your body and take time to rest if you are feeling tired. Your body has just gone through a huge transformation and it needs time to heal and adjust. It is recommended that women wait at least 6-8 weeks after giving birth before beginning any kind of exercise routine.

It is important to consult with your doctor if you had any complications during or after giving birth and prior to beginning an exercise regimen, as some exercise activities may be unsafe depending on health conditions and/or medications prescribed. Additionally, doctors are able to provide the most comprehensive guidelines for the types of exercise that will help ensure a safe recovery for you in particular, as well as provide information about postpartum nutrition guidelines.

Make sure you start out slowly with low impact activities such as gentle stretching, walking or swimming before adding more rigorous exercises into your routine. Gradually build up from there so that your body can get used to physical activity again in a safe way that won’t strain the muscles or joints too much before they are ready for it. Drink plenty of water before, during and after workouts so that you stay hydrated, and make sure you listen closely to your body by taking breaks throughout your workout whenever necessary.

Pay attention to your breathing

It’s important to pay attention to your breathing when exercising after having a baby. When you are exercising be sure to focus on breathing deeply and smoothly for the duration of the exercise session. While it may take some time to get used to it, deep breathing helps ensure your muscles and joints are receiving proper oxygenation. Additionally, paying close attention to your breath can help you tune in to any physical signals that may indicate over-exertion, like dizziness or nausea. Making sure to concentrate on correct breathing form will also help protect against any injuries you may sustain during postpartum exercise.

Don’t overdo it

It is essential that you wait until you have been medically cleared by your obstetrician before beginning any type of physical exercise routine. Doing too much too soon can put stress on your body, which could potentially be harmful to both you and your baby. Of course, there are safe ways to move the body and get back into shape.

When it comes to exercise after having a baby, it is important to start slowly and build up gradually. Muscles that were stretched during pregnancy will take time to regain their strength again, so aim for lower intensity or shorter workouts in the beginning. Additionally, it is important to take time between activities to rest and recover properly so that your body can heal properly. Aim for three to four low intensity workouts per week but allow plenty of rest in between exercises.

Good exercises include light activities like walking, swimming or yoga and they should be performed in moderation with gradual increases in intensity over several weeks. Exercise can help regain strength and tone postpartum but avoid straining or pushing yourself too hard as this could cause injury or further delays in the healing process. To stay safe while exercising after giving birth, focus on high quality movements with good form as well as proper nutrition for maximum recovery postpartum!

Working with a Trainer

Working with a trainer is a great way to get back into a fitness routine after having a baby. A trainer can provide you with a tailored program that takes into account your physical abilities, ensuring you get the best possible results. They can also provide you with accountability and support, which can be invaluable when trying to stay motivated. This guide will help you understand the benefits of working with a trainer and what to look out for when choosing one.

Find a certified trainer

When looking for a certified trainer, the best source to check is the National Strength and Conditioning Association (NSCA) website. This organization assesses fitness professionals and provides certification for them. Fitness professionals need to meet certain education and experience criteria before they are considered for certification. Additionally, NSCA provides continuing education services as well as a free online resource for selecting an appropriate certified personal trainer.

Being certified does not necessarily guarantee that a personal trainer is an expert on postpartum fitness — you will want to look for specific credentials such as post-rehabilitation specialist or pre-/post-natal specialist. Some fitness classes such as BODYPUMP® or StrongFirst® may also require additional credentials to teach postpartum classes.

Finding the right professional will depend on your individual goals and needs, so it is important to discuss your fitness plans with potential trainers before making a decision. Experienced trainers should be able to tailor their programs based on your current health status, medical history and any past injuries you have had. Trust your gut instincts — make sure you feel confident in the relationship with your trainer and that they have provided you with information that makes sense to you before starting any new program.

Set realistic goals

When it comes to working with a trainer, especially after recently having a baby, it is important to set realistic goals and expectations. It can be tempting to think that you need to “get back in shape” right away, but the reality is that your body has gone through many changes in order to bring your baby into the world, and that requires time to heal. Depending on your doctor’s advice, as well as other factors such as stress levels and lifestyle choices, recovery can take anywhere from several weeks to many months.

When setting goals for working with a trainer after having a baby, keep in mind that the key is sustainability. For optimal results and safety it is important not only that you reach your fitness goals but also maintain them over time by developing healthy habits. Because of this, working with a trainer on more than one level — such as professional guidance on nutrition — may be beneficial in helping achieve long term goals and success. Additionally, making adjustments as needed will ensure you are enjoying your workouts rather than feeling like exercise is something time-consuming and unpleasant; aiming for longer durations of moderate exercise or shorter bursts of intense interval training might be better approach rather than focusing on aerobic capacity. Finally, while recognizing physical changes post-baby may be difficult at times it is important to stay positive – celebrating small victories and finding ways to stay motivated are critical components of any successful training program.

Track your progress

Working with a trainer is an effective method for reaching your fitness goals, especially after having a baby. When working with a trainer, it’s important to track your progress so you can observe how far you have come and make adjustments as needed. Many mothers find that tracking their progress can help keep them motivated to stay on top of the changes they are making and help hold them accountable. It’s also important to be aware of any limitations or restrictions during your postpartum phase so that you do not overdo it or injure yourself.

Your trainer will have certain milestones for you to strive for in order to reach your desired fitness goals, but tracking your progress can also be done independently through diet plans, fitness tests, and workouts. Take measurements of your body including circumference, percent body fat and absolute body fat before starting an exercise plan so that you’ll be able to measure improvements connected to specific exercises down the road. Keep a log of all the areas in which you’re making progress including the amount of weight used while performing an exercise and the duration of time spent doing cardio exercise. For example: After 5 weeks on an at-home leg press workout regimen using 15lbs weights, how much weight has been increased?

Having a professional trainer motivates many mothers-to-be and new moms during their postpartum recovery period. Tracking your progress is key in being successful when working with a trainer because it helps demonstrate improvements made from day one all the way through to achieving desired results – track it consistently!

Checkout this video:

Similar Posts