How many days after giving birth can I exercise to lose weight and lose weight

Postpartum exercise for weight loss and slimming is generally recommended to start after a 42 day postpartum follow-up to confirm good physical recovery. The specific time is influenced by factors such as delivery method, wound healing status, pelvic floor muscle function assessment, breastfeeding needs, and personal physical fitness foundation.

1. Spontaneous delivery without complications

For mothers who give birth naturally without severe perineal tears, low-intensity exercises such as Kegel exercises and abdominal breathing can be attempted 2 weeks after delivery. Walking, postpartum yoga, and aerobic exercise can be gradually increased after 4 weeks postpartum, but jumping, weight-bearing, and other movements should be avoided. The duration of exercise should be controlled at 15-20 minutes to avoid significant fatigue.

2. Cesarean section or perineal suture

Pregnant women who have undergone cesarean section or perineal side incision need to wait for the wound to fully heal, and usually exercise after 6 weeks postpartum after evaluation by a doctor. In the initial stage, movements that increase abdominal pressure, such as curling and squats, should be avoided. It is recommended to start with pelvic floor muscle rehabilitation training and gradually add activities such as brisk walking and swimming after 8 weeks.

3. Nutritional Requirements for Breastfeeding

Breastfeeding mothers need to consume an additional 500 calories per day, and early restriction of diet may affect milk secretion. It is recommended to control the weight loss rate within 2 kilograms per month, prioritize protein, calcium, and water intake, and avoid breastfeeding immediately after intense exercise.

4. Pelvic floor muscle function assessment

Postpartum pelvic floor muscle relaxation is common, and blindly engaging in running and jumping exercises may increase the risk of organ prolapse. It is recommended to complete pelvic floor electromyography physiological testing first, and gradually add aerobic exercise when the muscle strength reaches level 3 or above, while continuing Kegel training.

5. Pregnancy complications affect

Pregnant women with complications such as diabetes and pre eclampsia need to develop exercise plans according to blood sugar and blood pressure control. This group of people is more suitable for adopting dietary control combined with low-intensity exercise, and vital signs need to be monitored before and after exercise. Postpartum weight loss should follow the principle of gradual progress, with uterine involution and pelvic floor rehabilitation as the main focus in the initial stage, and gradually increasing exercise intensity after 6 weeks. The daily calorie intake during lactation should not be less than 1800 calories. High quality protein such as fish and soy products can be consumed more, and vitamins can be supplemented with dark vegetables such as broccoli and spinach. Exercise 3-5 times a week for no more than 45 minutes each time. If there is abnormal bleeding or pain, stop immediately. It is recommended to develop personalized plans under the guidance of professional postpartum rehabilitation therapists to avoid blind dieting or excessive exercise that may affect physical recovery.