Returning to exercise and activity after having a baby can feel a bit daunting, as you may not know what to do or where to start.
We do know returning to physical activity has many benefits, as detailed below, so hopefully this will provide you with some guidance on returning to exercise and suggestions on how to do so safely.
Benefits of Exercise and Physical Activity
Can boost mood and helps to prevent post natal depression
Optimizes overall recovery
Increased strength
Improved pelvic floor and abdominal strength
Increased stamina and endurance
Improved heart health
Optimized bone health
Reduced lumbo-pelvic pain
Reduces fatigue
It is also helpful to know that exercise:
Does not increase risk of injury
Does not reduce breast milk supply / quality
How do I know what I can do and when?
The majority of women will have a 6 week check with their GP, it is important to note that in many places this can be a medical sign off rather than a musculoskeletal sign off for exercise and activity. Therefore, if you are having any symptoms of pain or discomfort in the back, hips or pelvis, a heaviness or dragging sensation in the vagina or incontinence of your bladder and/or bowel you should bring this up with your GP during your appointment. As although these symptoms can be common, they are not normal. Your GP can then point you in the right direction for help in managing these symptoms. You can also refer to our pelvic health section for information on helping to manage these symptoms.
It is important to remember, not everybody's delivery and post natal recovery is the same and so your journey may look different or take a little longer and that is ok. Your return to exercise should therefore be guided by these factors and how you feel on a day-to-day basis. Please watch the below video for further information.
While completing your pelvic floor exercises as part of your recovery, it is also important to rebuild your general strength and fitness. If you are hoping to return to running or high impact activities, the below infographic will help to guide your return to activity. It is important to note that this is a rough guideline and not a target - some women will need to wait longer than 12 weeks before they are able to safely return to running or impact sports.
Here are some other important factors to consider:
There are lots of other things to consider when return to physical activity:
Listen to your body; sometimes it may feel great, other times it may need rest and sometimes you might need to find a middle ground and work at a lower intensity
Sleep: this impacts your readiness for and recovery from exercise – so if you have had a poor night sleep you may decide to rest that day or opt for an easier or less intense activity
Breastfeeding: exercise and activity is perfectly safe when breastfeeding, however you may be more comfortable if you express, pump or feed just before your chosen activity
Nutrition: you will need to make sure you are eating enough to support your body in exercising and recovering from exercise
Hydration: you may require an increase in your fluid intake on the days you exercise
Support: it is important to make sure you are wearing a correctly fitting and supportive sports bra and supportive footwear
