Return to Exercise & Loading
Return to Exercise & Loading
Because getting strong again is not reckless… it’s recovery done right
There’s a myth that after a hysterectomy you have to move like porcelain forever. Not true. Your body is built to heal, adapt, and thrive. The key is knowing what to do, when, and how to build up safely.
Exercise is not just about fitness. It reduces pain, boosts energy, supports bone and heart health, lifts mood, and keeps your pelvic floor and core strong. The right movement at the right time is one of the best medicines you can give yourself.
Understanding the Timeline
Weeks 0–2:
Rest, gentle walking, deep breathing, and circulation exercises. Focus on comfort, posture, and small movements.
Healing is personal, but here’s a general guide:
Weeks 2–6:
Increase walking distance gradually. Add gentle stretching, breathing drills, and light upper-body mobility. If cleared by your consultant, gentle pelvic floor awareness continues.
Weeks 6–8:
You can begin low-impact strength work; bodyweight squats, bridges, heel raises, or band pulls. Listen to your body. Any pulling, heaviness, or pelvic pressure means step back and check in with your physio.
Weeks 8–12:
Gradual reintroduction of more resistance training. Continue to prioritise posture, breath, and control. Light weights are fine if form feels stable. Avoid sit-ups, crunches, or anything that strains your scar line.
After 12 weeks:
Most women can begin structured strength training, swimming, cycling, yoga, or reformer Pilates. Running and impact work may start after 16–20 weeks, depending on your pelvic floor strength and surgical type.
Remember, these are guidelines, not deadlines.
Healing tissue does not read a calendar.
Start with the Basics
Walk daily. Build up slowly and listen to your energy levels.
Breathe deeply. Reconnect your diaphragm and pelvic floor.
Work on posture. Sitting tall and aligning your ribs over hips improves comfort and strength.
Stretch gently. Hip flexors, back, and shoulders will thank you.
It’s not about doing more; it’s about doing what matters well.
When to Hold Back
Building Strength Gradually
When cleared for exercise, start with compound, controlled movements. Focus on technique, breathing, and core engagement.
Try:
Wall sits or supported squats
Bridges with controlled breathing
Seated resistance band rows
Standing heel raises
Light dumbbell presses or resistance bands
Your goal is to rebuild function, not break records. Think of it as teaching your body confidence again.
What About Impact?
Running, jumping, and high-impact exercise are not off the table forever. They just need to come later, when your core and pelvic floor can manage the load.
Signs you’re ready for impact include:
No leaking or heaviness
No pain around your scar or pelvis
Comfortable pelvic floor contractions and releases
Strong, stable movement through your hips and trunk
If any of these feel off, it’s not a “no,” it’s just a “not yet.” Your pelvic health physio can help you progress step by step.
Call your team or ease up if you notice:
Vaginal heaviness or dragging
Leaking during exercise
Sharp or pulling pain around your incision
Increased fatigue or bleeding after workouts
These are signs your body is asking for more recovery time or a gentler approach.
Rebuild with Support
This is the perfect time to work with professionals who understand female rehabilitation.
A pelvic health physiotherapist or qualified postnatal or surgical recovery trainer can guide you through load progression, breathing strategies, and core work.
If motivation is low, find a friend to walk with or use an app that tracks progress.
Every step counts…literally.
The Big Picture
Returning to exercise is not about “getting your body back”. It’s about giving your body back its power. Movement helps you reconnect, rebuild, and rediscover confidence in what your body can do.
There is no finish line. Only progress, patience, and pride in every small win.
When you’re ready, explore Menopause & Long Term Health to learn how staying strong protects your bones, heart, and hormones for years to come.