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Getting Fit with Baby on Board

Stroller workouts and other fitness options for new moms.

By Linda Melone
WebMD Feature

Reviewed by Hansa D. Bhargava, MD, FAAP

After you have a baby, what’s realistic for getting back in shape? How soon can you exercise and how much can you do to safely lose the weight before junior starts pre-school? The answer: One size does not fit all.

Determining when a woman can resume exercising after giving birth is highly individual, says Robert O. Atlas, MD, OB/GYN, chair of the department of obstetrics and gynecology at Mercy Medical Center in Baltimore. "Some women take a month to walk normally while others are back on the hiking trail with their baby within two weeks," he says.

In general, the healthier you are entering the pregnancy, the quicker the recovery time.

The type of delivery you've had also determines when you can resume exercising. "A cesarean delivery requires more time to recover than a vaginal delivery," Atlas says. Traditional teaching says to wait six weeks after delivery before exercising, but some women can safely return to exercising before this time.

"It also depends on the type of exercise," Atlas says. For example, returning to high-impact routines such as running or sports requires more caution than resuming or starting a yoga or Pilates class.

What you can do postpartum depends on what you did prenatal, says Bonnie Berk, MS, RN, HNB-BC, author of The Motherwell Eternity Fitness Plan (published by Human Kinetics in 2005). "If a woman was fit before she got pregnant, she can start exercising earlier than a woman who did not."

Pregnancy affects every system of the body, so it can take four to six months to heal completely, Berk says. "Complicated births involving lacerations and bigger episiotomies, for example, may delay a woman's ability to exercise safely."

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Once your doctor gives the OK to start exercising, take into consideration the number of hours you need for sleep, care for your family, and everyday activities before pushing yourself too hard. "Exercise should not be another stressor," Berk says.

Start with simple walking 10 to 15 minutes, three times a day, Berk says. The American College of Obstetricians and Gynecologists (ACOG) recommends starting with easy exercises and slowly building up to more challenging moves.

Focus on core strength and balance training as well, says Fabio Comana, MS, exercise physiologist with the National Academy of Sports Medicine (NASM). "Use caution, however, as joints (particularly knees) may be lax due to changing hormonal levels." If your knees feel unstable when exercising, dial it down until your muscles become stronger.

Traditional programming for cardio and resistance should follow later, Comana says.

Starting a regimen that you’re likely and able to keep up is more important than starting right away after delivery, says Sara Morelli, MD, board certified OB/GYN at University Reproductive Associates in Hasbrouck Heights, N.J. "Walking is a great way to start getting back in shape and prepare for more vigorous exercise later on," Morelli says.

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