Returning to exercise after giving birth

Big changes happen to our bodies after having a baby, and many of us set big goals for ourselves when it comes to regaining fitness. There are many important factors to consider when returning to exercise after giving birth and here are a few things to consider:

1. Start small and gradually build. 

Walking is generally a safe and effective form of exercise which can also get you out into the fresh air or add a social aspect and walk with a friend. Starting in small increments is important as you feel comfortable, and gradually building to 30 minute walks, 5 times per week. It is also a great idea to consult with a women's health physio before restarting any high impact exercise, especially if you had a difficult birth, or are experiencing any pelvic floor issues.

2. Look for baby friendly exercise groups

Postnatal specific pilates and yoga based classes are also a good starting point 6-8 weeks post birth (with medical clearance), which is where a mums and bubs pilates class may be a great option as you can attend the class with your baby, removing the stress of finding a babysitter whilst allowing your baby to interact with others in the class as they get older. 

3. Be kind to yourself

Try not to be over-critical or over-obsessive with your weight, after all, your body has just achieved something amazing by bringing a tiny human into this world! Give yourself time to enjoy the experience and trust that in time, with a healthy diet and appropriate exercise regime, the weight will come off. 

4. Reach out if you need help

If you find you are struggling to cope with all of the changes that have just occurred in your life, then it may be time to speak to someone. There are a lot of people out there who can help you, whether it be a close family member or friend, or consulting with your doctor, women's health physio or early childhood nurse. If you are wanting some guidance on a safe return to exercise, then seeing a women’s health physio or an exercise physiologist may be a good place to start.

5. Don’t push through pain, bladder/bowel problems or anything else that doesn’t feel “right”. 

These things are common but are not normal and it is important to seek help and address them - the earlier the better! A women's health physiotherapist is a good place to start, or a GP. 

Karen Lindner - Accredited Exercise Physiologist