When to Start Exercising After Giving Birth
Getting cleared to exercise at six weeks postpartum can look very different for each person. Labor and delivery are highly variable, and every birth story is unique. A common question is: When can I start exercising after birth, and what should I focus on?
Clearance and Assessment
In addition to being cleared by your doctor, I highly recommend seeing a pelvic floor physical therapist for an assessment. Birth can take a toll on the pelvic floor, and understanding what’s happening (or not happening) is key to setting yourself up for success.
The Stages of Postpartum Fitness
Stage 1: Rehab Season
- Focus: Recovery and reconnecting with your body.
- Activities:
- Diaphragmatic breathing
- Squat clocks
- Quadruped rocking
These functional exercises help you connect your breath to your core and pelvic floor. Your body needs time to heal, so it’s important to go slow and allow for adequate recovery.
Stage 2: General Fitness
- Focus: Building a routine and mastering foundational movements.
- Activities:
- Bodyweight exercises
- Light strength training
This phase is about building capacity and consistency. By establishing a sustainable foundation now, you set yourself up for future progress.
Stage 3: Higher Pressure and Skill Work
- Focus: Introducing more advanced movements in small volumes.
- Activities:
- Jumping and plyometrics
- Heavier lifts
- Olympic lifting
As you progress, remember that postpartum fitness is not linear. It’s okay to step back, readjust, and prioritize long-term health and fitness goals.
We’re Here to Help
At APEX, we support you at every stage of your postpartum journey. Let’s work together to build a strong foundation and achieve your fitness goals!
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