When can i start exercising after pregnancy ?

You can engage in postpartum exercises soon after your baby is delivered if you had a healthy pregnancy and a normal vaginal delivery. It is usually safe to start exercising a few days after giving birth or as soon as you feel ready. If you had a cesarean delivery and other complications, ask your health care provider when you can start exercising again.

What are the benefits of postpartum exercises ?

Some of the benefits of exercising  after childbirth include the following :

• it boosts your energy
• it helps strengthen and tone the abdominal muscles
• it helps you sleep better
• it may help prevent postpartum depression
• it relieves stress

How much should i exercise after childbirth ?

It is recommended that you engage in 150 minutes of moderate – intensity aerobic activities every week after pregnancy. A moderate intensity exercise is one in which you move large muscles of the body such as those in the arms and legs in a rhythmic manner. These include exercises such as brisk walking or riding a bike on a level surface. You can choose 30 minutes a day for 5 days every week. You can also choose smaller sessions such as three  10 minutes walks each day.

What guidelines should i following when engaging in postpartum exercises

Try simple postpartum exercises in the beginning.  These exercises will strengthen major groups of muscles such as abdominal and back muscles. You should aim to stay active 20 to 30 minutes a day. Then gradually start with moderate – intensity exercises. You need to stop exercising if you feel pain.

NOTE

• Do not go swimming until you have had  7 days without any bleeding or discharge  from the vagina
• If you had stitches or cesarean , wait until you’ve had your postnatal checkup before exercising.