Pregnancy and childbirth bring numerous changes to your body, such as weight gain, loose skin, and stretch marks. Additionally, they can weaken your pelvic floor and abdominal muscles. After welcoming your child into the world and spending a few weeks bonding, you may start longing to get back to your exercise routine. Among the various fitness equipment available, the treadmill is a popular choice for home gyms. Fortunately, using a treadmill for postpartum workouts is an excellent way to get back in shape and stay healthy. However, it is crucial to follow specific guidelines to ensure your body is ready for exercise, especially if this is your first postpartum experience. In the following article, I will share valuable tips to help you safely and effectively use a treadmill after giving birth.

Benefits of Using a Treadmill Postpartum

Apart from helping you regain your pre-pregnancy shape, there are numerous benefits to using a treadmill postpartum. Firstly, treadmill workouts can significantly boost your emotional and mental well-being. They can improve your mood and help combat symptoms of postpartum anxiety and depression. Another notable benefit is that treadmill workouts can help strengthen your pelvic floor and abdominal muscles, which are vital for balance and stability in daily activities and exercise. Moreover, postpartum treadmill workouts can prevent future pelvic organ prolapse and incontinence. According to the American College of Obstetricians and Gynecologists (ACOG), using a treadmill postpartum can also enhance sleep quality and increase energy levels, which is particularly beneficial for new mothers. In summary, treadmill workouts offer a variety of benefits postpartum, providing a great way to care for yourself and, consequently, better care for your newborn.

When to Start Using a Treadmill Postpartum

Treadmill training is an excellent way for women to build a strong, healthy body and clear their mind after childbirth. While you might be eager to get back on the treadmill after your 6-week postpartum checkup, your body typically needs about 12 weeks to heal fully if you had a typical vaginal birth. This 12-week period is necessary for new mothers who had an uncomplicated pregnancy and delivery. If you had a C-section or other complications, your doctor might advise waiting longer. The same applies if you experienced postpartum depression, perineal tearing, pre-pregnancy obesity, or excessive scar tissue in your pelvic area.

However, you don't have to wait 12 weeks to start any exercise. Remaining inactive can delay your return to more intense workouts. To avoid this, begin low-intensity exercises like yoga six weeks postpartum. Additionally, you can start walking at a slow to moderate pace for about 30 minutes a few weeks after delivery.

Postpartum Treadmill Workout Tips

To safely and effectively use a treadmill postpartum, follow these tips:

1. Allow Adequate Recovery Time

Your body undergoes significant changes during childbirth, and your breasts might put additional strain on your back due to breastfeeding. Moreover, you might have gained more weight compared to before pregnancy. Wait 6-12 weeks to allow your hormones to stabilize and your body to heal before starting any workout routine. This recovery period helps prevent unnecessary injuries.

2. Consult Your Doctor First

Even if you feel ready to start exercising, it's important to consult your doctor first. They might suggest waiting a few more weeks or give you the green light right away. Always heed your doctor's advice regarding postpartum exercise.

3. Start Slow

Once your doctor approves, start with light activities like a 15-minute walk on the treadmill at a slow pace. You can also do some light yoga and body-weight squats. Gradually increase the intensity and duration of your treadmill workouts as you become more comfortable with short, light exercises without experiencing pain. Avoid pushing yourself too hard to prevent injuries.

4. Incorporate Pelvic Floor Exercises

Cardio workouts like running or walking on a treadmill do not involve pelvic floor exercises, which are essential for your post-baby body. Incorporate pelvic floor exercises into your postpartum treadmill routine to strengthen these muscles, preventing pelvic organ prolapse and urine leakage. Strong pelvic floor muscles can also enhance your sex life after pregnancy.

5. Wear the Right Nursing Bra and Running Shoes

A supportive bra can make a significant difference in your workout comfort. Choose a bra that provides more support than a regular running bra, especially if you have cracked nipples. Exercise after nursing to avoid overly full breasts. Ensure your running shoes fit well and provide adequate support. Replace them if the soles are worn out.

6. Stay Hydrated

Hydration is crucial during exercise, especially if you are breastfeeding. Drink water consistently during your treadmill workouts to prevent dizziness and dehydration.

7. Maintain a Healthy Diet

Nutrition plays a vital role in postpartum weight loss and is essential for breastfeeding mothers. Include healthy fats, lean protein, whole grains, vegetables, and fruits in your diet. Increase your iron intake with foods like fish, meats, chocolate, and leafy greens, and consume about 1000 milligrams of calcium daily.

8. Avoid Overexertion

Set realistic, manageable goals for your treadmill workouts to regain your pre-baby body. Listen to your body and avoid overexertion to prevent injuries and prolonged soreness. If you experience symptoms like shaky muscles, fatigue, or a higher-than-normal morning heart rate, take a break from exercising.

Using a treadmill postpartum is a smart choice for promoting physical and mental health, strengthening support muscles, and regaining your postpartum shape. I hope these tips will help you get back in shape faster than expected!