Health
Exercising after giving birth: how do you build up responsibly?
Draft: this article is still being reviewed by a healthcare professional.
Short answer
There is no date by which everyone is fully ready for training again after giving birth. Recovery differs from person to person and depends on, among other things, the birth, whether you had a caesarean section and any complaints.
Do not start at your old training level
After an uncomplicated birth, gentle activity such as short walks is often possible as soon as it feels right. A complicated birth or caesarean section calls for extra consultation before more strenuous exercise. Discuss running and other high-impact training at your postnatal check-up. [1]
That check-up is a moment to talk things through, not automatic approval for maximum weights or jumping. Start with what is manageable and build up the load gradually.
Watch for symptoms, not just weeks
Pain, urine leakage and a heavy or dragging feeling around the pelvic floor are reasons to discuss your training load with a healthcare provider or pelvic floor physiotherapist. Do not simply carry on because an online programme says week six has passed. Targeted support can also help with persistent abdominal or pelvic floor problems. [2]
Recovery is a goal too
Take sleep, daily demands and the help available to you into account. You do not have to get your old body or performance back straight away. Choose a next step that suits your recovery, rather than a deadline set by social media.
