Pregnancy is perhaps the most dramatic change a woman’s body will go through. Most women gain 25-35 pounds, much of it in the span of just a few months.1 The uterus and its lining will enlarge approximately 500 times its normal size by the end of a pregnancy.2 The blood vessels expand and the amount of blood pumping through them increases by as much as 50 percent.3

After the baby is born, women often still look about six months pregnant. For many, one of the first questions is: How quickly can I get my body back?

What's normal for postpartum weight loss?

While no longer being pregnant can leave new moms feeling antsy to get back to "normal," it's a process. Although the transition from being pregnant to parent might happen overnight, it can take weeks or months for a woman’s body to recover from pregnancy and childbirth.

Typically, about 13 pounds are lost immediately after childbirth, and another 5-15 pounds during the first six weeks. It can take six months to a year to lose the rest.4

When is it safe to exercise?

If you had a healthy pregnancy and a normal vaginal delivery, then the answer might be sooner than you think. Most women can start exercising within a few days of delivery if they feel ready, according to the American College of Obstetricians and Gynecologists (ACOG).5 

In addition to the physical benefits, exercising after pregnancy can: 5

  • Boost energy
  • Help prevent postpartum depression
  • Promote better sleep
  • Relieve stress

This doesn't mean you should pick up where you left off in your favorite high-intensity training class, though. Walking is a great start for many women. That might be a stroll around the block, with or without your baby. Even 10 minutes of physical activity benefits the body and mind. Build up as you feel able, aiming for 20-30 minutes a day, and stop exercising when you feel pain.5 

By six weeks postpartum, getting at least 150 minutes of moderate-intensity aerobic activity every week is a good goal, just like for all adults. Moderate intensity means you are moving enough to raise your heart rate and begin sweating. You can still talk normally, but you can’t sing.5 In addition to cardiovascular exercise, ACOG recommends strength training activities at least two days a week; examples include yoga, Pilates, weightlifting, and push-ups.

During pregnancy, the body produces hormones that make the joints, ligaments, tendons, and muscle fibers more pliable.3 Keep in mind that it might require as much as three months for these body parts to return to their pre-pregnancy state. To avoid injury, go slowly and listen to your body.

A mom who had complications or delivered by C-section needs to be more cautious. Talk with your obstetrician for personalized guidance on how to begin an exercise program.5 

Is there a best exercise to start with?

Soon after giving birth, it’s important to retrain your core muscles, which includes the pelvic floor. But core training might not mean what you think it does ­– so forget crunches and sit-ups. After many months of being stretched out, your abdominal muscles first need to relearn how to work properly.5

Starting with Kegel exercises several times per day, as tolerated, can reduce postpartum urinary and anal incontinence. Kegels can usually be started during the first or second week after giving birth in individuals who have not experienced a complicated birth, deep tears, or an episiotomy.6

Simply squeeze as if you're trying to stop the flow of urine, thinking about drawing your pelvic floor up. Hold this for 3-5 seconds, and then relax.5,6 The exercises can be done in any position, although it might be easiest to first do them lying down.

Kegels are perfect for the early weeks postpartum because they can be done anytime and anywhere – even while holding or nursing your baby. And while you might not feel a burn, regaining core function is important groundwork. A strong core can do everything from preventing back pain to helping you run (or sneeze) without leaking.

Does exercising affect breastfeeding or breast milk?  

Exercising at moderate levels does not change breast milk quantity, composition, or infant acceptance. Some research suggests that high-intensity exercise might cause lactic acid to accumulate in breast milk and produce a sour taste a baby might not like, but this is likely rare.6 

If vigorous exercise is a priority, then consider feeding your baby before your workout or pumping before your workout and feeding your baby the pumped breast milk afterward. Studies also indicate that losing a modest amount of weight while nursing is safe and does not compromise an infant’s ability to gain weight.6 

Whether your goal is to get healthy and lose baby weight or to get back to the workout routine you did before you were pregnant, the trick is to start slow. Soon you and your baby will be ready for more active pursuits and playtime.

A word from Thorne

Getting the nutrients you need is also important after giving birth. Along with a healthy diet, continuing to take a prenatal multivitamin/mineral supplement, such as Basic Prenatal, helps assure you and your baby are getting the nutrients you need. Also consider a DHA supplement such as Prenatal DHA. DHA can accumulate in breast milk and support a baby’s growth and development.* DHA accumulates in a baby’s brain during the third trimester of pregnancy and through about age two years.7

References

  1. Weight gain during pregnancy. Centers for Disease Control and Prevention. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm. [Accessed September 1, 2022]
  2. Pascual ZN, Langaker MD. Physiology, Pregnancy. [Updated 2022 May 19]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan. https://www.ncbi.nlm.nih.gov/books/NBK559304/ [Accessed September 1, 2022]
  3. Soma-Pillay P, Nelson-Piercy C, Tolppanen H, Mebazaa A. Physiological changes in pregnancy. Cardiovasc J Afr 2016;27(2):89-94.  
  4. Berens P. Overview of the postpartum period: Physiology, complications, and maternal care. Up to Date. https://www.uptodate.com/contents/search. [Accessed September 6, 2022]
  5. Frequency asked questions: Labor, delivery, and postpartum care: Exercise after pregnancy. American College of Obstetricians and Gynecologists. https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy. [Accessed September 6, 2022]
  6. Artal R. Exercise during pregnancy and the postpartum period. Up to Date. https://www.uptodate.com/contents/search. [Accessed September 6, 2022]
  7. Lauritzen L, Brambilla P, Mazzocchi A, et al. DHA effects in brain development and function. Nutrients 2016;8(1):6.