When to Workout After Baby

Having a baby is a life-changing event, and it can be tough to find time to fit in a workout. However, exercise is important for both your physical and mental health. So when is the best time to workout after baby?

Pre-Delivery Workouts

It is important to stay active before you deliver your baby, as regular exercise can help you prepare for labor and delivery. However, it’s important to be aware of your changing body during your pregnancy and to modify your exercise routine accordingly. In this article, we’ll discuss what types of pre-delivery workouts you should be doing, how often to work out, and the various benefits of exercising before giving birth.

Discuss with doctor before starting any workouts

It’s important to discuss with your doctor before you start any physical activity after the birth of your baby. The doctor can provide individualized advice based on your medical history and the type of delivery you had. If you had a Cesarean section, it’s recommended that you wait four to six weeks before engaging in vigorous physical activity.

Your doctor may also recommend focusing on low-impact activities like walking and light stretching during this recovery period. It is also essential to listen to your body when resuming workouts. If you are experiencing any pain, fatigue or discomfort, stop immediately and contact your physician if necessary.

It’s important to remember that postpartum exercise does not have to be overly rigorous in order for it to be effective. Even light exercises such as stretching or basic yoga can help strengthen your core muscles and improve mood. Adding strength training subjectively from week 4 postpartum onwards can assist with toning and burning excess fat stores as well as improving body composition.

Finally, give yourself permission to take breaks for childcare needs or newborn naps if needed – recent research has found that performing fewer but longer bouts of physical activity over the course of a week (rather than shorter bouts multiple times per week) is just as effective in terms of delivering beneficial health outcomes – so don’t feel that high loads are the only way!

Consider low-impact exercises like walking, swimming, and yoga

Although light exercise is generally encouraged after a healthy delivery, it’s important to take your personal recovery needs into account. Low-impact lots, like walking, swimming, and yoga may be beneficial for some new mothers.

Walking is a gentle and effective way to mobilize your body, get some fresh air and spend quality time with your baby. If you’re just starting out post-delivery, simple walks in the park or around the neighborhood can be great for you both. As you progress and get used to exercise again, longer walks or even that use of poles on varied terrain can provide more of a challenge and help increase joint stability.

Swimming can also provide a great low-impact workout when you’re getting back into exercising after having a baby. It’s an excellent way to work every muscle group in your body as well as improving posture and breathing patterns — all helpful elements of core stability post-delivery. Plus, being in the pool offers moms welcome relief from the weight of their babies while they’re carrying them around the house all day!

Yoga is often recommended to help new mothers gain strength without making too much physical impact on their recovering bodies. Its focus on slow movements combined with muscular strength creates an ideal balance for new mother’s postures – helping them gain control over their weakened core abdominal muscles due to pregnancy/delivery. Additionally, yoga has been proven to decrease stress levels by focusing on breathwork — which can come in very handy for overwhelmed minds during early months of motherhood!

Take it slow and listen to your body

Getting back into pre-pregnancy shape doesn’t happen overnight. Listen to your body and take it slow — don’t worry about rushing or striving for perfection. After giving birth, your body (especially your pelvic floor) needs time to heal from the strain of labor and delivery. This process typically takes 6-8 weeks, and during this recovery period, it’s important to begin taking care of yourself by using caution and paying attention to what it is telling you.

It is generally safe for new moms to begin light physical activity such as walking, stretching or yoga about two or three weeks after delivery if there were no complications in childbirth, but it’s always a good idea to consult with your healthcare provider before beginning a new exercise regimen. Activities such as jogging or high-intensity interval training (HIIT) should be avoided until your baby is faster at least six weeks old. During the postpartum period, focus on movements that are gentle on your body while still providing some level of intensity. Core strengthening activities such as squats and planks may help reduce lower-back pain while also helping build strength. Swimming is also an excellent option because the water helps support the additional weight you’re carrying while providing resistance training benefits without overstressing tired muscles – plus being in pool with baby can create cherished bonding moments!

Engaging in these types of low impact activities can help improve overall wellness without sacrificing recovery time. Remember that pre-delivery workouts should never be approached as a way of punishing yourself for welcoming a little one into the world– your body just went through nine months of pregnancy followed by childbirth – listen to what it says and be sure give yourself space for self-care!

Post-Delivery Workouts

Giving birth can be a physically and emotionally challenging process, and it’s important to take some time to heal post-delivery. As your body gets back to normal, you may wish to start exercising again to help build strength and stamina. However, it’s important to follow the right timeline and understand the risks associated with post-delivery workouts. Let’s take a look at the best post-delivery workouts and when you should start doing them.

Start with light exercises like walking, stretching, and pelvic floor exercises

After giving birth, easing into a post-baby workout routine is key for both physical and mental well-being. While it’s great to be excited and jump right back into an exercise program, especially if you had an active pregnancy exercise routine, please slow down! During your first postpartum weeks — even months — light exercises like walking and stretching will help you regain energy, strength and mental clarity.

Make sure you focus on the recovery of the muscles used during delivery— particularly the pelvic floor muscle group. For the first six to eight weeks after vaginal delivery or possibly longer after cesarean birth, focus on healing before starting a core-based strengthening or higher-intensity workout routine.

Right away (after approval from your doctor or midwife) it’s ok to begin low impact exercises like walking, jogging, biking riding (on a padded bike seat friendly to sensitive tissues) swimming, water walking and light aerobics classes that use minimal bouncing or jumping movements. Some gentle strengthening exercises can also be started at this stage. This includes arm circles, upper back and shoulder rolls; seated torso rotations; hip openers thru the side; pelvic floor squeezes; heel slides; thigh squeezes; planks (first modified then progressing); wall squats; leg lifts lying down in neutral spine; foot presses with band/ball/cable machine (again stability should be prioritized here); diagonal arm series like scapula squares swimmer drills; single leg balance seated/standing with added weight shift for fine tuning stability.

Doing appropriate heel lifts while standing or marching in place with bent legs will further help stimulate healthy circulation which helps ensure healing of tissue is moving along smoothly. Take time out of each day allocated just to stand tall with good posture aiming up towards the sky as well as doing diaphragmatic breathing can further help support your physical structure while also calming your overactive mind – always key while transitioning into parenthood!

Gradually increase intensity of workouts

As a new mom, gradually increasing the intensity of your workouts can help you return to full fitness without overdoing it and causing injury. It’s important to establish a baseline of activity and gradually add difficulty instead of trying to jump back into a challenging routine that could be too much too soon.

It is recommended that you start with low-intensity exercises such as walking, gentle jogging or some light strength training. Move towards progressing these exercises with greater intensity and fewer rests as you regain strength, coordination and muscle stability. Working out in intervals is an effective way to maximize your workouts while ensuring you have the rest time needed for your body to recover adequately.

Add more challenging exercises like stretching, HIIT (high intensity interval training) sessions or cardio intervals like sprints into your routine as it becomes easier for you to complete certain movements. Keep in mind that regular short bursts of activity are safer than long intense bouts while you’re still regaining postpartum strength and endurance. Focus on listening to your body cues so you won’t overexert yourself or exhaust yourself mentally and physically during post-delivery workouts.

Avoid strenuous exercises for the first 6-8 weeks

It is important to take the necessary precautions and slowly introduce back into exercise in order to avoid musculoskeletal injuries. Generally, during your postpartum appointment at around 6 weeks, your healthcare provider will give you the green light to start gentle exercise, such as walking and general stretching.

During the first 6-8 weeks after delivery, focus on non-strenuous exercises that involve minimal changes in posture and movements which help restore strength. For example, full body stretches or some light weightlifting exercises can help you work on flexibility and stability gradually as well as improve circulation for proper healing.

To protect your pelvic floor muscles, avoid any exercises which involve too much pressure from within or from your lower abdominal area. High impact activities such as running, jumping and vigorous abdominal exercises such as crunches should be avoided until at least 12 weeks postpartum or until cleared by a doctor.


It’s well known that taking care of your nutrition is an essential part of fitness and health, especially after having a baby. Good nutrition will help your body recover from the physical and chemical changes it goes through during pregnancy and childbirth. Eating a balanced diet with plenty of protein, complex carbohydrates, healthy fats, vitamins and minerals will help support your body’s needs during this tough time. Let’s explore the importance of nutrition in more detail and the best times to work out after having a baby.

Eat a balanced diet with plenty of protein and healthy fats

Providing your body with a balanced diet is essential for optimal health and wellness. Eating a wide variety of whole, nutritious foods will help ensure your cells get the energy they need to build back muscle lost during pregnancy and childbirth. Proteins are important to aid in muscle genesis and recovery, while healthy fats such as Omega-3s provide energy and taste good too. Include plenty of fresh vegetables and fruits in your diet, as well as nuts and seeds, that can help you fill with nutrients you may not be getting elsewhere. Adding foods rich in zinc, iron, vitamin D, B vitamins, magnesium, potassium also helps promote proper postpartum recovery. As some of these can be hard to come by through diet sources alone it’s important to evaluate whether supplements may be needed during this time frame.

Drink plenty of water

When you are pregnant and following childbirth, drinking plenty of water is essential and can help keep your body temperature regulated. Proper hydration helps to keep you energized and replace lost electrolytes due to sweating, which can be especially important following childbirth when it may feel difficult to find the energy required to begin exercising again. After delivery, ensuring that you maintain adequate hydration is essential for coaxing your body back into its pre-pregnancy shape. It is recommended that women consume around two liters, or eight glasses of water each day.

Avoid processed foods and sugary drinks

When it comes to eating post-baby, your goal should be to fill your diet with nutritious whole foods that will provide you with sustainable energy and the nutrients you need to recover from the delivery, nurse your baby and regain your physical strength. Aim for healthier options such as fresh fruit, lean protein such as lean meats, fish, eggs or legumes, complex carbohydrates such as whole grains and vegetables. Limit processed foods that lack nutritional value such as white flour products and sugary sweets. Not only are these bad for your waistline but also for your energy levels. Healthy proteins help build muscle while fiber-rich foods keep you fuller longer and give you sustained energy throughout the day.

In addition to healthy food choices, be sure to avoid sugary drinks which can spike blood sugar levels which leave you feeling crashed out later in the day. Reach for cold water or herbal tea instead of soda or any other highly sweetened beverages. Also keep an eye out on added sugars in sauces or condiments that can be high in calories without providing much nutrition. Aiming for balance when it comes to food after baby is key – don’t cut out entire food groups or create overly restrictive diets; simple substitutions can still make a big impact in the long run!


Getting enough sleep is an essential part of your post-baby workout routine. While it’s normal to have some sleepless nights caring for a new baby, try to prioritize rest as much as you can in order to get your energy back. An appropriate amount of sleep will help you feel stronger and more capable of completing your workouts with maximum benefit. Here, we’ll look at when to get the right amount of sleep, and how to make it a priority.

Get as much rest as possible

Getting plenty of rest is one of the most important things you can do to help your body recover. While it may be difficult, try to get as much sleep as you can. Just like during pregnancy, hormones change and levels of certain hormones fluctuate drastically after giving birth. Getting enough rest helps to balance these hormones and normalize them quickly.If you’re too tired to workout, take a nap or two when the baby sleeps instead. Make sure that your naps are short – typically less than 30 minutes long – so that you don’t have negative side effects from napping too long.

It may also help to break up nighttime sleep sessions into shifts; for example, if your baby wakes up at 2 AM for a feeding but only needs 20 minutes, try sleeping from midnight to 2 AM then 4 AM until the morning if possible. This will help ensure you’re getting a full night’s sleep and boosting your energy level during the day so that you can exercise without feeling exhausted afterwards.

Take naps during the day

One of the most important things you can do to help your body adjust to life after baby is to get adequate sleep. Unfortunately, this can be easier said than done, especially with a young baby in the house. Napping or taking time for rest when possible is one of the best ways to make up for lost sleep at night. Whenever possible, try and get some sleep during the day instead of relying on caffeine or sugary snacks for energy during your workouts. If you have trouble sleeping during the day, try setting boundaries for yourself in terms of technology use, creating a consistent nap routine or meditating before bedtime. Having regular naps during the day can help replenish your energy levels which will make it easier to maintain an exercise routine once you’re ready to start working out again after having a baby.

Create a regular sleep schedule

Creating a regular sleep schedule is an important part of getting a good night’s sleep, since it helps regulate your body’s natural circadian rhythm. A regular sleep schedule means going to bed and waking up around the same time each day – even on weekends. Aim for seven to eight hours of uninterrupted sleep each night, but take into account the amount of time you need and the possible interruptions from your baby.

To help you develop a regular wake-up routine, set an alarm for around the same time every morning. This signals to your brain when it’s time to wake up, so by making it consistent it will become easier over #time. Try going to bed at the same time every night as well and turn off any screens at least one hour before bedtime. You may also benefit from creating a winding down routine such as taking a shower or reading before hitting the pillow. Additionally, let sunlight into your bedroom in the morning to activate hormones that will help wake you up and reduce melatonin which is responsible for promoting sleepiness so that you can start off feeling refreshed when you start your day.

Mental Health

Having a baby can be an incredibly overwhelming experience. As a result, it is important to prioritize your mental health in order to ensure that you are able to properly care for your child. Taking time to workout after having a baby is one way to focus on yourself and your mental wellbeing. This section will explore the ways that exercise can help you to stay mentally healthy after having a baby.

Take time for yourself

It’s important to take a little time for yourself after the arrival of your bundle of joy. Taking that break, not only helps you to relax, but also helps with long-term mental health. There are plenty of activities that you can do that won’t benefit your physical health but will provide emotional support like talking to a friend, enjoying reading a book, or engaging in mindfulness meditation.

If you’re feeling ready to start exercising again, it is highly recommended and beneficial to do so at a gentle pace. Regular exercise helps with feelings of depression and reduces stress levels. Start by doing light exercises such as walking and taking short biking rides with your baby. As soon as you feel comfortable enough for more intensive exercise, move onto gentle stretching exercises like yoga or Pilates which can improve posture & joint mobility while calming the mind from the stress of parenting. As newborns cannot come into contact with other adults, it may be necessary to look for virtual classes online so you can exercise safely at home while still having the guidance of an instructor.

It is essential to rest whenever possible; make sure you include breaks during and after exercises just as if it was any other day pre-baby! Allow yourself to connect with your body, be mindful of how you are feeling both physically and mentally after each session– this will help ensure optimal results for both mind and body recovery!

Connect with other moms

Staying socially connected is important for new mothers, especially when it comes to mental health. Connecting with other moms who are in a similar stage of life can provide comfort, help with stress management and create a sense of camaraderie. By joining local support groups, you can bond and share experiences and advice about being a new mom. Many communities have dedicated groups for new parents or associations dedicated to women’s mental health that offer resources and referrals at little or no cost. Additionally, online parenting forums are also available and provide a great way to connect and discuss issues you’re facing as well as strategies for managing stress. Joining any type of support system can be an invaluable asset during your postpartum period.

Talk to a therapist if needed

If you’re feeling overwhelmed or struggling to adjust to your changing life with baby, consider talking to a therapist. A qualified professional mental health provider such as a psychologist or psychiatrist can help you learn how to cope with the many changes you may experience after giving birth, including changes in body image, increased fatigue and stress levels, and find ways to reconnect with your pre-baby self.

In addition to providing valuable insight into how your body and mind may be affected by the experience of pregnancy, labor and delivery and adjusting to a family situation that may have changed significantly since your pre-baby life, therapy can provide an opportunity for you to practice healthy coping mechanisms for balancing physical exercise with family responsibilities. Your therapist can also provide guidance when it comes time for extending yourself physically and emotionally by working out again—in order to ensure that you’re doing this in an emotionally healthy way.

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