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Postpartum Fitness: 6 Things To Keep In Mind To Stay Fit After Having A Baby

It is important to take care of your body after pregnancy. Here are some things to keep in mind about postpartum fitness.

Written by: Navya KharbandaPublished at: Dec 03,2021
Updated at: Dec 07,2021

Pregnancy is an exciting time and a life changing journey for women. Vaginal birthing is a major physical event and if you have had a C section, then it’s as good as undergoing surgery. While Exercising and being active in general has a lot of benefits women should try and avoid rushing into fitness journey to shed the extra weight gained. Onlymyhealth editorial team talked to Binita Kar, Senior Coach at MyHealthBuddy, about things to keep in mind about postpartum fitness.

Things to keep in mind about postpartum fitness

After delivering the baby, here are some things you should be conscious of:

1. Prioritize Rest and Recovery

For 9 months straight your body has worked hard not just for you but also to nourish, nurture and develop the foetus into a baby. Not to forget that delivery in itself is a very big event and takes a toll on a woman’s body and mind. Thereafter follows a series of sitz bath, stitches healing, breastfeeds, sleepless nights which only magnifies the tiredness you have. If you are a new mother it is of utmost importance to give yourself enough time at least 15 days to a month to allow your body to recover before starting anything vigorous.

2. Healthy Meals

Yes, you are now hungrier as you are breastfeeding your child. However, just eating meals or laddoos laden with ghee is not going to help you as a mother. It will lead to unnecessary weight gain which may leave you feel frustrated. Remember your milk is also where your child is going to find most nutrients which is why having a balanced meal of enough complex carbs, protein and fats is of paramount importance. Include rice, rotis, dal, eggs, milk, fish, ghee/oil, fruits for balanced meal.

Also read: Postpartum Fitness: Difficulty In Doing Jump Ropes? Work On Your Endurance, Says Sucheta

3. Start Walking and Body Weight Training

Once you get a green signal from your doctor, you can start including everyday walks and twice or thrice a week of weight training. These are safe and effective without too much risk of injury and impact on your joints. Avoid working out and immediately see a doctor if you experience any of the following symptoms:

3.1 Heaviness in pelvic region like something is sitting right on top of your vagina and may drop.

3.2 Abdominal pain

3.3 Vaginal Pain and / or Vaginal Bleeding

3.4 Check for Diastasis Recti- DR is a common post partum occurrence where the connective tissue (linea Alba) that holds your abdominal muscles together stretches out causing ab separation. Doing common ab workouts like crunches, leg raises or jumping, skipping can make Diastasis Recti worse.

4. Deep breathing

One thing to focus on is deep belly breathing also known as diaphragmatic breathing which engages stomach muscles, abdominal muscles and diaphragm. Your belly expands outward when you take a deep breath in and retracts in when you exhale.

5. Prioritize Pelvic Floor Health

Pelvic floor is composed of muscles and tissues which provide support to the growing uterus, baby and other organs during pregnancy to keep them in place. These muscles go through a lot of lengthening during pregnancy and would need time to regain their structure and shape.

Also read: #MondayMotivation: Most Women Face These Difficulties While Losing Post-Pregnancy Weight

6. Ask for Help

Pregnancy is a life changing event for women not just physically but also mentally. Postpartum depression is difficult and having support of loved ones and taking proper rest can help you fight  any depression. The struggle of having a baby around and wrapping your head around your physical limitations can have a huge impact on your mental health. If walking and sleeping are 2 things you have to choose between as a new mother chooses to sleep. Ask your husband or family members to take care of the baby while you take a nap. Don’t hesitate to hire an external help if the situation demands it.

When to see a doctor

Some of the common symptoms that you are common not normal and should be resolved are:

  • Urine Incontinence- Leakage of urine when sneezing, running or hopping.
  • Strong Urinary or Bowel urgency.
  • Pelvic region Prolapse- Feeling of something may drop in your vagina.
  • Pain during sex or pain in pelvic region when moving around.

If you experience any of the above symptoms please remember to consult your health practitioner at the earliest. Post Partum Fitness is an amalgamation of physical readiness, mental health and emotional wellbeing. The more you take care of yourself, better your motherhood will feel.


All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

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