Returning to the gym postpartum
Summary
Postpartum fitness involves a safe and gradual return to exercise after childbirth, focusing on recovery, strength rebuilding, and mental well-being. Certified coach Santosh Shrestha outlines exercise timelines, safe workouts, nutritional strategies, and the importance of self-monitoring for new mothers.
Key Points
- Returning to exercise postpartum depends on individual recovery and doctor clearance, typically around six weeks after childbirth.
- Safe initial exercises include walking, pelvic floor exercises, and gentle stretching, progressing gradually to low-impact cardio and light resistance training.
- Strength training is key to postpartum fat loss, supporting metabolism, muscle preservation, and pelvic/core stability.
- Balanced nutrition with nutrient-dense foods and hydration is essential especially for breastfeeding mothers to support fat loss and milk supply.
