New moms who have had a C-section need to take it easy when getting back into exercise. Since a C-section is a significant surgery, it can take a while for the body to recover. In a chat with HT Lifestyle, Dr. Manjusha Goel, the lead consultant in obstetrics and gynecology at CK Birla Hospital in Delhi, emphasized that the surgery affects not just the skin but also several internal layers. Therefore, it’s crucial for new mothers to be kind to themselves during the healing process. She also pointed out that each mother’s recovery is different, influenced by personal health, the specifics of the pregnancy, and the support they have around them.

Dr. Manjusha Goel went on to discuss when and how new moms can safely begin their workout routines:

Initial 48 hours after delivery:

In the first day following surgery, moms might still experience the effects of spinal anesthesia. It's a good idea to start with gentle movements of the legs and hands to encourage blood flow. Moving the neck can also be beneficial, particularly to relieve any strain from breastfeeding. After 24 to 48 hours, once the catheter is taken out, moms can attempt short 5-minute walks around the hospital room or to the bathroom. These little walks can boost confidence and aid in the recovery process.

Release after 6 weeks:

Once you're out of the hospital, you can start with some light pelvic floor exercises, gentle stretches (even while lying down), and exercises to help hold your urine. Make sure to focus on breathing exercises and getting enough sleep, since newborns can really mess with your sleep routine. Taking short, easy walks of about 5–10 minutes after meals can boost your circulation and aid digestion. Just remember to take it easy and not push yourself too hard.

After six weeks and more:

After the doctor checks and clears the stitches—usually during the 6-week follow-up—moms can start to ease back into light strength training. It's best to steer clear of heavy lifting and high-intensity workouts, such as core routines or aerobics, for the first 3 to 4 months. Instead, new mothers should concentrate on stretching, walking, breathing exercises, staying hydrated, and getting enough sleep.

Taking things step by step is essential:

Starting in the fourth month, you can kick off some core strengthening exercises. If you're feeling good and your doctor agrees, you can add aerobic workouts after five months. Just remember, there's no need to jump into intense training or strict diets too quickly. Focusing on regular, gentle exercise and taking care of yourself will help build a solid base for lasting health.

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