Dear Doctor,
I am fast approaching my due date and still working out. As a lifelong runner, I got the okay from my OB-GYN and have been jogging and practicing yoga throughout my third trimester. I feel pretty good, but I’m nervous about what happens after I give birth. Exercise is a huge part of my daily routine and helps me relieve stress. I’d like to keep working out after I have the baby, but I am not sure when it will be safe to start working out again after giving birth. Any tips?
Signed,
9 Months and Jogging
Dear 9 Months and Jogging,
Kudos to you for continuing to work out while pregnant. Recent research shows that pregnant women can keep working out as long as they feel comfortable. Additionally, physically active women may be less likely to experience problems during later weeks of pregnancy and labor. Exercising is one of the best things we can do for our metabolic, cardiovascular and mental health. Luckily, our recommendations over the years have changed in this regard. Thanks to research and advances in care, we now know that many women can return to physical activity much sooner than previously thought. You can start walking briskly for 30-45 minutes a day or two after labor.
When you can start working out after giving birth depends on a few factors, including how your labor and delivery experience went and whether or not you feel up to it.
- If you had a vaginal birth with little to no complications, as long as you have the green light from your doctor and you feel physically up to exercising, you can engage in light postnatal exercises immediately after giving birth. I wouldn’t recommend anything too strenuous, such as heavy weight lifting or long-distance running right off the bat–give yourself time to increase intensity and duration based on how you feel.
- If you had a vaginal birth with complications like vaginal tearing, depending on the severity of the tearing, you may need a few weeks to heal properly. Do NOT try to return to exercise or any other physical activity until your doctor says it is OK; you do not want to risk further injury.
- Contrary to popular belief, it is possible to exercise postpartum if you had a c-section–in fact, walking a day or two after delivery can help boost circulation. But you shouldn’t attempt anything beyond walking until at least six weeks after your c-section.
The most important thing to remember is to speak with your healthcare provider before attempting any physical activity. Also, give yourself proper time to rest, heal, and enjoy your new family addition. Giving birth isn’t easy, so don’t try to force yourself to return to exercise too soon–what matters most is how you feel.
Best,
Dr. Christopher Sullivan
Christopher Sullivan, MD, FACOG, is a board-certified gynecologist practicing at Genesis OB/GYN in Tucson, AZ.
