When can I get back to the gym after giving birth?

When can I get back to the gym after giving birth?
May 30, 2018 Nicola
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We asked midwife Jane Mason, founder of the Natural Birthing Company for her tips on getting back in to exercise after your baby is born.

Your bundle of joy has arrived and you are getting to grips with being a new mum, but if you’re used to fitness and exercise in your life you may be desperate to get back out there. We’re all agreed that regular exercise can help you to relax, feel more energetic and obviously keep you fit – but in the early days of Mammahood it can also help your body to recover from childbirth and may help prevent postnatal depression.
So let’s look at when and how you can start exercising after birth.

When can I start to exercise after birth?

The best time to start exercising after birth depends on how your baby was born. If you had a straightforward vaginal birth, you can start gentle exercise as soon as you feel ready, building up to introduce high-impact exercise after your 6 week postnatal check.   If you normally exercised regularly prior to giving birth and you feel fit and well you may well be able to start sooner – but don’t rush it!
Be realistic and patient, gradually increasing your activity and listening to your body along the way. If you are unsure or had a more complicated birth such as a Caesarean Section, third/fourth degree tear, large blood loss etc. it’s best to check with your Midwife, Health Visitor or GP who can advise according to your own circumstances.

What do I need to be mindful of when starting to exercise?

It took 40 weeks to develop your pregnant body and it will take just as long to fully return to your pre-pregnancy physical self. Even if you manage to get straight back into your jeans after birth (and not many of us do!) your body is undergoing a lot of changes during this time.  Bear in mind:

  • Your core muscles (lower back, abdominal and pelvic floor) will be weaker than they used to be.
  • Your ligaments and joints remain more supple and pliable for up to 6 months, so it’s easier to injure yourself.
  • Your iron levels may well have dropped as a result of birth which can leave you feeling easily tired, so pace yourself and get plenty of rest too. (See you Midwife or GP if you are breathless, dizzy or tired from normal daily activities)
  • If your lochia (postnatal vaginal bleeding) gets heavier or changes colour to become more red after activity, then this is a sign you are overdoing it, so slow down!
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What’s the best postnatal exercise to start with?

Pelvic floor exercises are the best postnatal exercises to start with and these can be done as soon as you feel able after birth. The exercises will help to heal any perineal trauma (episiotomies, tears, grazes, swelling) as well as toning your pelvic floor to protect you from issues such as:

  • Loss of bladder and/or bowel control
  • Pelvic organ prolapse
  • Reduced sensation or satisfaction during sex

To check if you’re doing them right here’s a link to a leaflet written by the Chartered Society of Physiotherapy and the Royal College of Midwives.
Gentle stretching is also great in the early days to help relieve any muscular discomfort that can result from labour or adopting a tense position whilst breastfeeding. If your birth resulted in spending prolonged time in bed, simple stretches will help you feel better in both body and mind.
If your baby is fit and well there is no reason why you can’t both head out for a walk as soon as you feel able; consider the pram as a new piece of exercise equipment to push!  Gentle walks in the early days will help to blow the cobwebs away, the fresh air will do both you and baby good. When you feel ready to walk further, take routes that involve you walking up gradients, or increase your pace.
Remember to keep your back straight and have the pram handles at the correct height (your elbows should be bent at right angles).
Swimming is another great gentle exercise to get you moving as it supports your weight and therefore has low impact on your joints. It’s important to wait until a week after your lochia has finished and your stitches have healed.

postnatal exercise advice

Core strength

When your Midwife is pressing your abdomen during your postnatal checks she’s not only feeling where your uterus is but also if you have any separation of your abdominal muscles (diastasis recti) specifically the rectus abdominals or your six-pack muscles. Diastasis recti is very common but if it is very severe you may need to work with a physiotherapist to help draw the muscles back together. Getting your abdominal tone back is crucial to your core strength and provides essential support for your back, which is put through its paces as a new mum – but be careful not to overdo your abdominal exercises and avoid deep twisting poses which can inhibit the muscles from repair. If you are concerned about a gap in your abdominal muscles speak to your Midwife or GP.
I hope this has given you some reassurance that exercising as a new mum is completely possible – just make sure you take your time and listen to your body.

Natural Birthing Company’s products support you in pregnancy, labour and in life as a new Mamma. The range includes postnatal products to comfort and promote healing of your perineum and well as breastfeeding oils to comfort engorgement, low milk supply or sore nipples.

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If you are unsure about anything or have any concerns whilst pregnant or as a new mum please speak to your Midwife or GP.

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