Is it safe to exercise in the postpartum period?

Question

Hello doctor,

I recently had my first delivery, and I want to get back into shape by exercising. I am also thinking of starting yoga. Can it be done during the postpartum period? Can you recommend any specific poses or routines? Are there any general tips for easing back into exercise after having a baby? I am excited to get back into the groove but want to make sure it is safe. Kindly help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

I would like to request you to kindly mention more information about your delivery (delivery date and type of delivery - c-section or normal delivery) because as per recovery, we can customize your routine. As you are a lactating mother, mention your current activity levels also. I suggest you follow the below-mentioned instructions.

First do not make drastic life changes or restricted diets which you cannot sustain. But if you are trying to achieve sustainable healthy living, then follow this point as it is a vast topic to add in one answer but having a whole meal for body recovery is important, and a sudden exercise routine will not help.
Start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs.
Check for your blood reports and vitamin screening with hemoglobin levels. Check especially for vitamin b12 and vitamin D because during pregnancy levels go down or continue with your post-natal supplement given by the doctor.
Check for the obesity stage by calculating your BMI (Body mass index).
Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it.
Mention the details of your age, height, and weight to help you further.
Get up and stretch yourself after every 45 minutes to one hour as sitting for long can be damaging to our posture. At work, walk the length of the office every hour or two to keep your back happy, your muscles supple, and your blood circulating.
Indulge into some deep breathing exercises, it will help you keep calm or even put you to sleep. Practice pranayam can surely help here.
Plan your week so that your traveling time becomes your rest.
Use the long corridors and long waits for a quick brisk walk in airports or stations.
Take stairs rather than escalators. After all, you have to sit for hours for work or to feed the baby so make the most of the time you have while you wait at the station.
If you are using a car, then park your car away from the destination and try to walk.
After 15 days of being active, start with a small home-based workout like five-minute spot jogging, stretching, brisk walking, pushups, or two-minute leg rise, and gradually go back to adding weights.

I hope this information will help you.

Thank you.