For many new mothers, the pressure to build a fitness routine post pregnancy and get back into shape begins almost immediately after giving birth. Between celebrity post-baby transformations and Instagram posts of women returning to the gym just weeks after delivery, it can feel like there’s an unspoken deadline to look the way you did before pregnancy. But Dr Bijal Dodia, senior consultant physiotherapist at Sir HN Reliance Foundation Hospital, Mumbai, believes the focus needs to shift. “Your body is not a before-and-after photograph and recovery is not a race to fit back into your pre-pregnancy jeans,” she says. The real aim, she adds, “is to help your body feel strong, supported and capable again.”
But apart from societal conditioning, most women wonder when would be the right time to start working out (by choice). Amongst the nappy changes, breast-milk pumping and hair fall, exercise after pregnancy can quietly turn into a safe space to recover (and account for some humble me-time). So the real question lingers, when and how do you start exercising?
Start slower than you think
Whether you’ve had a vaginal birth or a caesarean, the baseline is the same. “Recovery after childbirth, whether vaginal or caesarean, generally takes around six to eight weeks. The body needs time to return to its normal physiological state and for tissues and sutures to heal,” explains Dr Anita Soni, director of obstetrics and gynaecology at Dr LH Hiranandani Hospital, Powai.
The route there differs, though. After an uncomplicated vaginal delivery, Dr Dodia says “gentle walking around the house, comfortable movements and breathing exercises can often begin within the first few days, if tolerated.” Gentle pelvic floor contractions can follow once they feel comfortable. Dr Soni notes, “This group can usually start walking earlier as pain and physical restrictions are generally lesser,” although tears, stitches or complications can change the picture.
A caesarean is a different story. “A caesarean section involves abdominal surgery, so the incision and underlying tissues require adequate time to heal, making a gradual return to physical activity essential,” says Dr Soni. The same goes for a significant perineal injury, where Dr Dodia says recovery “needs to be more gradual and guided by the treating team.”
What your body is actually doing
It helps to know what’s going on under the surface. The pelvic floor, the hammock of muscles supporting your bladder, bowel and uterus, may be weaker after pregnancy. That can show up as leaking, heaviness or general discomfort. Then there’s diastasis recti, the separation of the abdominal muscles that runs down the middle of your stomach. It’s common and it can affect core strength, which is why Dr Soni advises that women “gradually rebuild abdominal strength rather than immediately returning to intense workouts.”
There are less obvious factors, too. Pregnancy hormones can linger and loosen the joints and ligaments, so you may feel less stable than usual. Breastfeeding raises your nutritional and hydration needs and fuller breasts can make exercise after pregnancy uncomfortable. The fix is simple: drink plenty of water, eat properly and wear a supportive bra.
Building back up
Think of this as a ladder rather than a switch. “Once healing is under way, slowly introduce longer walks, gentle stretching, deep abdominal muscle activation and modified Pilates. Strength training comes next, starting with light resistance and controlled movements before gradually increasing the load. Swimming, for those who love the water, should wait until postpartum bleeding has stopped and wounds have healed sufficiently,” advises Dr Dodia.
Running and jumping need far more preparation. Here, the six-week check-up is a trap for the unwary. “The six-week postnatal check-up does not automatically mean that every woman is ready to return to all workouts,” says Dr Dodia. Dr Soni echoes this: “Medical clearance does not necessarily mean a woman is ready for high-impact activities such as running or intense workouts because they place greater pressure on the abdominal muscles and pelvic floor”.
