Exercise After a Miscarriage

Get back to the gym at your own pace.

lady stretching her legs and listening to music
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A lot of women are scared to exercise while pregnant. But what about after a miscarriage? How long should you wait after miscarrying before getting back into an exercise routine?​

Just as it is safe to exercise during your pregnancy (in most cases), it is also safe to exercise following a miscarriage. Your doctor's recommendation will most likely be to follow your workout routine prior to pregnancy or a lighter, modified version.

In other words, if you weren't a marathoner before your pregnancy, it doesn't make sense to run dozens of miles during or immediately following your pregnancy.

Your Body After a Miscarriage

After a first-trimester miscarriage, your body will return to normal fairly quickly. There is no reason why you can't return to the gym or do your normal exercises unless your doctor has advised against it.

That being said, if you had a late or full-term pregnancy loss, your doctor may advise waiting a few weeks. This is because your body needs more time to recover following a longer pregnancy. If your doctor wants you to wait, you can try mindfulness and breathing exercises to help relieve any anxiety you may be feeling.

Returning to the Gym After a Miscarriage

Just like you would during any other workout, listen to your body when getting back into the swing of exercise. While it might be tempting to push yourself, let your body do what comes naturally.

Start out gentle and work your way up from there.

Your goal should be to engage in moderately intense exercises at least 150 minutes a week. These exercise routines can be divided up into segments (for example, five 30-minute sessions per week). Examples of moderate-intensity exercises include brisk walking, biking on flat ground, golf, or ballroom dancing.

In addition, at least two days a week, you should engage in activities that strengthen your muscles like lifting weights or yoga. 

Of course, if you are out of breath or can't speak while exercising, slow down. If you feel faint or sick, give yourself some water and a break. If you feel pain, stop. Should you notice any symptoms that concern you during your exercise, give your doctor a call to discuss them.

Consider Starting with Low-Impact Exercises 

If you want to start exercising but are afraid to push yourself too hard, you can try starting out with some low-impact exercises. Here are some low-impact exercises you can try:

  • Walking: A short or long stroll can help you get moving. Choose somewhere scenic for an extra calming effect. You can also bring a friend or loved one for support.
  • Yoga: Yoga and other stretching exercises can help tone your body and improve flexibility. Dim the lights and play some relaxing music to help you feel more at ease. 
  • Water Aerobics: You don't have to do anything too strenuous, but being afloat rather than on land can help take pressure off of your body and your joints. If you don't feel like moving, start off floating and work your way up instead.

If you are still concerned about your ability to exercise, bring a friend or hire a trainer to accompany and monitor you as you work out.

A Word From Verywell

Unless your doctor has told you otherwise, it is fine to resume your normal daily activities and exercise routine after a miscarriage as soon as you feel up to it. In fact, exercising may help relieve some of the stress, anxiety, or depression that comes with having a miscarriage. It can also improve your energy levels and your sleep.

Sources:

American Pregnancy Association. (August 2015).  After a Miscarriage: Physical Recovery

American College of Obstetricians and Gynecologists. (June 2015). Exercise Afer Pregnancy

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