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When is it Safe To Start exercising After The Birth?

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If you had an uncomplicated delivery, you can get back out there sooner than you might think.

Post delivery of the child, moms were sugested to sit tight for around six weeks after having a baby, until their doc gave them the green signal to start exercise. No more. The American College of Obstetricians and Gynecologists declared that "some women are capable of resuming physical activities within days of delivery" and that ob-gyns should, in the case of an "uncomplicated vaginal delivery, counsel patients that they can begin or resume an exercise program as soon as they feel able."

When you do decide to start exercising again, the American College of Obstetrics and Gynecology recommends aiming to stay active for 20 to 30 minutes a day and doing simple exercises that strengthen major muscle groups, like your abs and back muscles, before ramping up to more intense exercises. If you went pretty hard at the gym before your pregnancy or you’re a competitive athlete, ACOG still recommends working up to more intense exercises, versus going all-in at once.

Mostly women are advocated to get back into a routine when able. The mental break and physical exertion for many moms is welcome and exhilarating. Exercising increases endorphins that help with your mental well-being. Plus, there are a lot of physical benefits of getting your body back in shape.

According to Susan Clinton, P.T., a physical therapist in Pennsylvania who has done research on pelvic pain in postpartum women, my experience wasn’t unusual, and it happens because muscle tissue stretches a great deal during pregnancy and delivery. Muscles are longer and softer for a period of time postpartum, which can lead to pain in the joints of the pelvis and pubic bones. “The whole pelvis in general can feel like it’s loose and clunky,” Clinton said.