Postpartum Body: Getting In Shape Q&A - by Madhavi Cherukuri, MD

Recommend This Site Search This Site

Your Postpartum Body: Getting In Shape

Written by: Madhavi Cherukuri, MD

	Dear Dr. Cherukuri, I just had a baby and want to get in shape. When can I start exercising and what exercises should I do?

Many of the internal changes and well as external changes associated with pregnancy persist for 4-6 weeks postpartum. Therefore, prepregnancy exercise routines can be resumed as soon as it is physically and medically safe. This will vary from one person

to another, but resumption of activities should always be gradual. Moderate weight reduction while nursing is safe and does not compromise the baby's weight gain. Returning to physical activity has been associated with a decreased likelihood of postpartum depression.

Walking is often the best exercise to start with whether you have had a vaginal delivery or cesarean section. Start at a slow pace for 10-15 minutes and increase the time or briskness every 1-2 days. Walking is also a good choice because, weather permitting, the baby can come along! Always stretch before and after exercise to minimize risk of muscle injury and soreness.

Once you have gradually built up your stamina, you should exercise so that your heart beats at the level that gives you the best workout. This is called your target heart rate. Below is a guide based on your age. You should aim to exercise 20-30 minutes while in your target heart rate.