How long after childbirth can I do fat burning exercise

It is generally recommended to start fat burning exercise after 6 weeks postpartum, and the specific time depends on the mode of delivery, physical recovery, and doctor's evaluation. Spontaneous delivery without complications can gradually recover at 6 weeks postpartum, while cesarean section or pelvic floor muscle injury may require an extension to 8-12 weeks. Mothers who give birth naturally and recover well can start low-intensity fat burning exercises such as brisk walking, postpartum yoga, or swimming after 6 weeks. At this point, the body has basically completed uterine involution and wound healing, but high impact movements such as jumping and weight-bearing should be avoided. During exercise, attention should be paid to whether lochia is completely clean. If abnormal bleeding or pain occurs, it should be stopped immediately. In the initial stage, the exercise time should be controlled at 20-30 minutes per session, 3-4 times a week, gradually adapting before increasing the intensity. Mothers who have undergone cesarean section or have rectus abdominis muscle separation or pelvic floor muscle relaxation should prioritize rehabilitation training over fat burning exercises. Engaging in high-intensity exercise too early may increase abdominal pressure, affect wound healing, or lead to organ prolapse. It is recommended to try low-risk exercises such as slow cycling and elliptical exercise only after the doctor confirms that the rectus abdominis gap is less than 2 fingers and the pelvic floor muscle strength meets the standard. Avoid core squeezing movements such as abdominal rolls and sit ups within 3 months postpartum. Regardless of the mode of delivery, postpartum exercise should follow the principle of gradual progression, with priority given to selecting breastfeeding friendly exercise periods and intensities. Timely replenish water before and after exercise, and avoid exercising on an empty or full stomach. If discomfort such as dizziness, palpitations, or joint pain occurs, exercise should be suspended and breastfeeding should be consulted. During breastfeeding, attention should be paid to cleaning the body after exercise to avoid sweat residue affecting infant breastfeeding. Postpartum weight loss should be combined with dietary adjustments and strength training. Relying solely on aerobic exercise may affect milk quality and body repair.