How long after giving birth can I exercise to lose weight

Postpartum exercise for weight loss is generally recommended to start after 6 weeks postpartum, and the specific time depends on the mode of delivery, physical recovery, and doctor's evaluation. Patients who undergo vaginal delivery without complications may start earlier, while those who undergo cesarean section or have pelvic floor muscle injury may need to delay. Mothers who give birth naturally and recover well can gradually try low-intensity exercise 4-6 weeks postpartum. At this point, the uterus has basically regressed and lochia has been cleared. You can start with repair training such as Kegel exercises and abdominal breathing for 10-15 minutes every day. If there is no discomfort after 2 months, you can increase aerobic exercise such as brisk walking and yoga 3-4 times a week, with each session lasting no more than 30 minutes. During lactation, it is necessary to avoid vigorous exercise to prevent the accumulation of lactic acid from affecting the taste of breast milk. Mothers who undergo cesarean section or have conditions such as perineal tear or pelvic floor muscle relaxation should be re evaluated 8-12 weeks postpartum. Premature exercise may exacerbate rectus abdominis separation and lead to visceral prolapse. It is recommended to complete pelvic floor muscle function screening first and undergo professional rehabilitation training under the guidance of a doctor. After 4 months postpartum, exercises such as swimming and Pilates that reduce joint pressure can be added depending on the situation. Core training should avoid abdominal movements. Postpartum exercise should follow the principle of gradual progress, replenish water in a timely manner before and after exercise, and avoid fasting exercise. During lactation, an additional daily calorie intake of 500 calories should be ensured, and the recommended weight loss rate is no more than 2 kilograms per month. If symptoms such as wound pain, abnormal bleeding, or dizziness occur, exercise should be stopped immediately and medical attention should be sought. By combining dietary adjustments with breastfeeding, most mothers can gradually regain their pre pregnancy weight between 6-12 months postpartum.