Staying active throughout pregnancy may do more than boost mood and energy—it could also help speed up recovery following childbirth, including after a cesarean section.
That was the experience of Laura Constante, 26, a personal trainer from Lagos, Portugal, who says her fitness routine played a major role in her postpartum healing.
“I know for a fact that if I hadn’t been so active before and during my pregnancy, my recovery wouldn’t have been as fast,” Constante told Newsweek.
“Staying fit helped me regain strength more easily, and I was able to start training again slowly after six weeks.
Laura Constante
“I began with gentle movement and core-strengthening exercises, then gradually built back up. Focusing on my abdominal and lower back muscles has helped me regain strength safely.
“I’m so grateful that fitness has always been a big part of my life—it made a huge difference in my recovery!”
A C-Section Wasn’t the Plan
On January 3, Constante gave birth to a baby girl—but a cesarean wasn’t what she had envisioned.
“A C-section was the last thing I wanted,” she said. “I had a birth plan and a very positive attitude towards the birth, but my body didn’t react to the induction as fast as the doctors wanted. So, they said there was no point waiting any longer.”
Six weeks after successfully giving birth, she felt strong enough to start easing back into her routine.
Training Through Pregnancy
HYROX
Constante credits her smooth recovery to staying active throughout pregnancy. She trained five days a week and continued running until she was 30 weeks pregnant.
At 27 weeks, she and her partner, Ryan Smith, 36, competed in the internationally recognized HYROX fitness competition, which combines functional workouts with running. The couple completed the race in just over 1 hour and 21 minutes.
Just three weeks before HYROX, Constante also completed an 8-kilometer race, showing no signs of slowing down.
What the Experts Say
According to the Centers for Disease Control and Prevention, pregnant women should aim for at least 150 minutes of moderate aerobic activity per week—about 30 minutes a day, five days a week. Even small amounts of movement during pregnancy and postpartum are beneficial.
Benefits include:
- Reduced risk of excessive weight gain
- Lower risk of gestational diabetes
- Fewer symptoms of postpartum depression
‘Good Theories’ Support Faster Recovery
Newsweek reached out to Dr. Gareth Nye, a lecturer in medical science and a researcher in maternal and fetal health at the University of Salford in Manchester, England.
“Exercising during pregnancy is recommended, and there are numerous benefits to having a ‘fit pregnancy,'” Nye said. “There are plenty of anecdotal stories where mums who were regularly exercising during pregnancy recover quicker following a C-section, and there are good theories to support these claims.
“For example, stronger muscles, better blood flow, and cardiovascular performance will all aid in recovery and healing of the damaged tissues.”
Postpartum Activity—Start Slow, Listen to Your Body
Nye also emphasized the importance of exercising after pregnancy, but noted that it’s essential to consult a healthcare team first, especially if there were any complications.
“Gentle exercises can help encourage blood flow to the area, which speeds up recovery and healing. It’s recommended you get up and move around as soon as you physically can following a C-section procedure, under the guidance of the medical team.
“You should build up your exercise level over a period of one to two months to ensure you don’t cause any unintended damage to the healing process.”
Recommended Post-C-Section Exercises
After a C-section, Nye recommends starting with the following:
- Swimming
- Jogging
- Yoga
- Low-resistance, low-impact exercises
“This will help regain strength in the core abdominal muscles that were disrupted during the C-section. You should take care of your joints and ligaments, though, as they will be more flexible for a few weeks following pregnancy due to pregnancy-related hormones,” he added.
Pelvic floor exercises should also be undertaken by all women post-pregnancy to help support the womb and prevent urinary tract issues.
Nye added: “The aim is always to listen to your body and take the advice of the medical team around you. Every pregnancy journey is different, and so is the recovery period—so try not to rush if you don’t need to.”
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