Returning to exercise after having a baby
As a GP, many mothers ask me about when they can safely return to exercise. The 6 week check is often quoted as the time to ask this. The reality of getting back to regular exercise with a small baby is often far fom pre baby preconceptions, however.
As a mum, I was given information from day 1 about how to get my body moving.
It is a different body, having been through a lot after carrying and feeding two babies. This doesn’t mean I can’t exercise, just the approach is different.
The midwives and health visitors give some information on pelvic floor exercises. These are key for regaining strength in the muscles controlling your bladder and rectum. By protecting your pelvic floor, by engaging and strengthening them, you give yourself a strong base to build up other exercise.
Holding a baby and feeding at sometimes uncomfortable angles can put a strain on your back and shoulders. Building strength in these areas is also protective. Diastesis recti can cause bulging in the abdomen when exercising and also requires cautious recovery and repair post partum.
For the first few weeks, recovery and being able to walk and hold your baby is enough for most people to concentrate on.
Although it isn’t possible for many to get a post natal physio check, doing pelvic floor exercises daily and most importantly listening to your body can help to take steps back to physical activity. It can take months to return to pre baby fitness, maybe longer, and it is important not to rush this. There are still higher levels of relaxin hormone in your body for months after you have had your baby, meaning your joints are more supple but more prone to injury. Low impact is best to start with. I personally love ‘Carifit’ and Latinobambino’, which are both workouts carrying baby in a sling such as the ergo carrier. Swimming, yoga, Pilates, walking and pushing the buggy are other great ones. As strength returns, doing more intense exercise such as running is possible, but for all the reasons above (pelvic floor, pressure on joints, Diastasis recti) you may need to take it slow and it can take up to one year to return to running st the same intensity. For personalised advice or if you are worried about exercise after having a baby, please do see a physiotherapist or your GP.
As a mum, I was given information from day 1 about how to get my body moving.
It is a different body, having been through a lot after carrying and feeding two babies. This doesn’t mean I can’t exercise, just the approach is different.
The midwives and health visitors give some information on pelvic floor exercises. These are key for regaining strength in the muscles controlling your bladder and rectum. By protecting your pelvic floor, by engaging and strengthening them, you give yourself a strong base to build up other exercise.
Holding a baby and feeding at sometimes uncomfortable angles can put a strain on your back and shoulders. Building strength in these areas is also protective. Diastesis recti can cause bulging in the abdomen when exercising and also requires cautious recovery and repair post partum.
For the first few weeks, recovery and being able to walk and hold your baby is enough for most people to concentrate on.
Although it isn’t possible for many to get a post natal physio check, doing pelvic floor exercises daily and most importantly listening to your body can help to take steps back to physical activity. It can take months to return to pre baby fitness, maybe longer, and it is important not to rush this. There are still higher levels of relaxin hormone in your body for months after you have had your baby, meaning your joints are more supple but more prone to injury. Low impact is best to start with. I personally love ‘Carifit’ and Latinobambino’, which are both workouts carrying baby in a sling such as the ergo carrier. Swimming, yoga, Pilates, walking and pushing the buggy are other great ones. As strength returns, doing more intense exercise such as running is possible, but for all the reasons above (pelvic floor, pressure on joints, Diastasis recti) you may need to take it slow and it can take up to one year to return to running st the same intensity. For personalised advice or if you are worried about exercise after having a baby, please do see a physiotherapist or your GP.
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