Exercise After a Miscarriage

lady stretching her legs and listening to music
Paper Boat Creative / Getty Images

Many people 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 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. And in many cases, physical activity can resume soon after a second-trimester loss as well, provided that bleeding, cramping, and other symptoms are being monitored by a doctor. There is no reason why you can't return to the gym or do your normal workout unless your doctor has advised against it.

Returning to the Gym 

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 exercise 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, or golf. 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.

Start 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.

  • 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.

1 Source
Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. UC Davis Health. Understanding second trimester miscarriage.

Additional Reading

By Krissi Danielsson
Krissi Danielsson, MD is a doctor of family medicine and an advocate for those who have experienced miscarriage.