Returning to Physical Activities After a C-Section It's important to get out of bed and walk around within 24 hours after surgery.
For most moms, it will take four to six weeks to make a full recovery. The day right after your surgery, you'll be encouraged to walk around within the first 12 hours after delivery to help relieve gas buildup in the abdomen, and to eat something light as soon as you feel able.
Walking is a great low-impact exercise for most women. For most new mothers, walking with a baby in a stroller is an ideal activity. Women should walk for about 20 minutes at a moderate pace to increase circulation and speed up healing.
In most cases, there are no restrictions on walking at a casual pace, but it's best to avoid any power walking until you get that all clear from your ob-gyn or midwife.
It is important to start with light exercises like walking, as soon as your doctor gives you the go-ahead after your c-section. A study published in the American Journal of Clinical Nutrition shows that moderate physical activity can lead to a reduction in body fat, including belly fat.
After you've been home from the hospital for 3 weeks or so, you might be walking for up to 15 minutes, gradually building up the time if it feels good. Keep up your daily pelvic floor exercises too.
All women (even the Duchess of Cambridge!) have a bit of a belly for the first four to eight weeks after giving birth, as the uterus shrinks back to size. But for some of us, that “five months pregnant” look can last months or even years.
During the first six weeks after having your baby, you can gradually increase activity at a pace that suits you. You could start with a five-minute walk, and gradually extend this time when you feel able. Ask your midwife or health visitor if you're unsure about what's best to do.
Increased bleeding after your lochia starts to decrease can be a sign you're overdoing it and need more rest. Seeing ongoing clots could mean your uterus is having trouble getting back to its pre-pregnancy size. In either case, it's always best to call.
Side sleeping is a great choice when you're recovering from a C-section. Research shows that sleeping on your left side can help increase blood flow to vital organs, aiding healing. It's also the most common sleeping position – you're bound to find this one relaxing.
Avoid any high-impact exercises, such as aerobics, running and resistance or weight training. Once you have recovered from your c-section and no longer have any pain, it is usually safe to start low-impact exercises, such as swimming, postpartum Pilates, yoga, light jogging and low resistance gym work.
With a little one to care for and so much to do, you might be anxious to resume your normal daily activities. But it's important to listen to your body and not overdo physical activity. Avoid bending, stretching, or lifting — and don't carry anything heavier than your baby for the first four to six weeks.
“I don't tell people not to go upstairs. I don't want them running stairs as a workout. But most people have one to two flights of stairs, and as long as you take them slow, it's okay. That's because you're using your leg muscles, not abdominal muscles.”
Say no to straining.
It's uncomfortable for one, and if a stitch were to possibly pop, intense straining is how it might happen. Straining can cause or worsen hemorrhoids too. Having to push hard or force are signs that your body isn't ready yet, so don't force it. Take a break and try again later.
The swelling typically peaks 3 or 4 days after delivery. The hand will be tight in the morning and the ankles will be swollen late in the day; and it can be WORSE than during pregnancy. Overall, you should just get better. Each day should be better than the day before.
C-section pain typically spikes 18 hours after delivery. "That's when the pain medication you were given with your spinal anesthesia wears off," says San Diego perinatologist Sean Daneshmand, MD.
C-Section Recovery Red Flags
Persistent fever above 100 degrees Fahrenheit. Severe abdominal pain. Heavy vaginal bleeding. Swollen legs, face or hands.
Returning to Physical Activities After a C-Section
It's important to get out of bed and walk around within 24 hours after surgery.
While diet and exercise can help with overall weight loss after pregnancy, they may not be effective in eliminating the c-shelf. In cases where the c-section pooch persists, a tummy tuck surgery performed as part of a mommy makeover can provide significant improvement.
The most obvious symptom of belly overhang after c-section is sagging skin on the abdominal area. This skin may appear stretched and lose its elasticity, making it difficult to tone and tighten. Another common symptom of belly overhang is abdominal pain.
As a result, the pooch or bulging belly appears. The C-section pooch does not mean you had a problem with surgery or that your scars are healing poorly. Rather, it means that your scar is stuck down to the muscle below. Usually there is a layer of fat between the skin and the muscle.
If you're wondering, “when can I exercise after c-section?,” take heart: You won't have to wait too long. “A c-section is an abdominal surgery, so six weeks is the minimum you should wait,” says Nazneen Vasi, PT, a physical therapist and owner of Body Harmony Physical Therapy in New York City.
Two weeks after a C-section
You're probably feeling much better! You might enjoy some light exercise such as yoga or walking. But don't push your body too hard, as you're still recovering.
The American College of Obstetricians and Gynecologists (ACOG) recommends women take at least six weeks off work following childbirth.