How Soon to Do Aerobic Exercises After a C-Section?

Postpartum aerobic exercise can be rewarding and challenging after you've undergone a cesarean section, or C-section. Before you begin an aerobic exercise program or resume your previous routine, it is crucial that you pay attention to your doctor's recommendations for recovery. As soon as days after your delivery you can begin preparing your body for aerobic exercise through a light walking program.

  1. Convalescence Is Key

    • Understanding what your body has experienced during a C-section will better help you understand the need to heal before you hit the ground running. This type of procedure -- considered major surgery -- involves cutting layers of your abdominal tissue and sewing them back together. Once your abdominal tissues have been cut, scarring occurs and prevents your muscles from gliding over each other smoothly during contraction. The result is weakness and a lack of core stabilization. The American College of Obstetricians and Gynecologists, or ACOG, strongly recommends waiting at least six weeks before you begin aerobic exercise in order to allow ample time for healing, though a discussion with your doctor is the safest way to determine your best plan.

    The Six-Week Preparation

    • As you count down the weeks, you can immediately start preparing your body for aerobic exercise after your C-section with very light walking, though you must first have the green light from your doctor. Using six weeks as your goal, start with an easy five-minute walk a day and gradually increase the increments by five minutes each week. The goal is not to break a sweat and increase your heart rate, but rather to safely keep your body moving while allowing it to heal. After you have reached six weeks, you should be able to easily walk 30 minutes without pain or discomfort.

    Time to Get Moving

    • Once you have reached your six-week recovery period goal, you can begin your aerobic program pending clearance from your doctor. Start with a moderate-intensity exercise such as power walking, light jogging or running, cycling, or using an elliptical machine. Aim for 10 minutes a day for three days a week at a pace that increases your heart rate and breathing and causes a sweat. The Centers for Disease Control and Prevention suggests two hours and 30 minutes -- 150 minutes -- of moderate-intensity aerobic activity every week for important health benefits. Gradually increase the duration of your aerobic exercise until you can safely meet your fitness goal.

    Play It Safe

    • The ACOG says that it can take two to six months until you feel normal again after a C-section. Keep this in mind as you progress and pay attention to what your body tells you as you exercise. Pregnancy and delivery put a large amount of stress on your body, so don't feel discouraged if you don't progress as quickly as would like. Exercise at a pace that feels comfortable to you. If you feel pain in your abdomen, notice unusual bleeding or feel unusually tired, immediately stop exercising and talk with your doctor.