Postpartum Fitness: Is waiting 6-weeks necessary?

This just in, you may not have to wait for six weeks before returning to fitness postpartum.

ACOG (American College of Obstetricians and Gynecologists) states, “If you had a heathy pregnancy and a normal vaginal delivery … usually, it is safe to begin exercising a few days after giving birth or as soon as you feel ready.”

I’m not saying this so that you feel pressured to exercise again.

I’m saying it so that you have this information. Information is power. And with the correct information you can make your own informed decision.

In my practice as a physical therapist, I’ve seen first hand how moving our muscles and tissues after injury can be beneficial. It promotes blood flow (which carries nutrients) and encourages scar tissue to lay down nicely.

This doesn’t mean you need to run 26.2 miles the day after the marathon that is labor and delivery. However, if you had a normal vaginal delivery without complications during pregnancy, you are allowed to start exercising when you feel ready.

Here is an exercise circuit you could try early on —

30 sec x 4 rounds per move:

1. Core marches

2. Bridges

3. Kegel with sidelying adduction (left, then right)

4. Quadruped bird dogs

When did you return to exercise postpartum? How did you feel about it?