How long after giving birth can I exercise, exercise, and lose weight

Generally, exercise, fitness, and weight loss can begin 6-8 weeks after childbirth, and the specific time depends on the delivery method, physical recovery status, and doctor's evaluation. Mothers who give birth naturally without complications can gradually resume low-intensity exercise after being confirmed by a doctor's examination around 6 weeks postpartum. In the initial stage, it is recommended to start with pelvic floor muscle training such as Kegel exercises and abdominal breathing, combined with aerobic activities such as walking. The daily exercise time should be controlled at 15-20 minutes. Postpartum women undergoing cesarean section need to wait for 8-12 weeks until the wound fully heals before undergoing core muscle training. During exercise, it is necessary to avoid movements such as jumping and carrying heavy loads that may increase abdominal pressure. breastfeeding mothers should pay attention to replenishing water in a timely manner after exercise. Pregnant women with postpartum hemorrhage, severe lacerations, or gestational hypertension should delay exercising for 3 months before considering weight loss. This group of people should first control their calorie intake through dietary adjustments, wait for indicators such as hemoglobin and blood pressure to return to normal, and after joint evaluation by obstetricians and rehabilitation therapists, develop personalized exercise plans. Postpartum depression patients should prioritize psychological intervention and gradually join the exercise plan after their emotions stabilize. Postpartum weight loss should follow the principle of gradual progress, with the initial focus on restoring muscle strength and physical fitness, avoiding intense exercise that affects milk secretion or wound healing. Ensure high-quality protein and dietary fiber intake in diet, and increase daily calorie intake by about 500 calories during lactation. It is recommended to lose no more than 0.5 kilograms per week, as excessive weight loss may release environmental pollutants stored in fat into breast milk. Regular monitoring of body fat percentage is more meaningful than simply focusing on weight, and can be combined with manual measurements of waist circumference, hip circumference, and other indicators to comprehensively evaluate the effectiveness of weight loss.