What should I know before returning to exercise postpartum?

11 Nov What should I know before returning to exercise postpartum?

So you’ve just had a baby? Congratulations! 

With all the exciting (and terrifying) things there is to learn about your new bub, it can be easy to forget about you. Exercise is an excellent ‘cure’ for many of the ailments a postpartum (pp) body bears. Infact, exercising postpartum will assist with:

• Energy levels (sounds counterproductive, but it’s true!)
• Muscle strengthening
• Recovery from labour

With those key benefits, it can be hard for some to understand why all mothers aren’t rushing to get into working out, but exercising can be daunting for new mums. Challenges faced may include:

• Back pain
• Weakened joints and ligaments up to 6 months PP (caused by hormones)
• Abdominal separation
• Bladder leakage
• Pelvic floor weakness

So, how do you get back into exercise in the safest way possible?

When you return to exercise, remember these three things:

1. Only do what you are comfortable with
2. Ensure you have consulted your doctor first and follow their instructions (especially if medical intervention was needed)
3. If you are not comfortable, consult a physio to ensure your technique is correct or in the case of prolapse or abdominal separation

While exercise is not recommended for the first 6 weeks PP, the first step to getting back into exercise is to watch your pelvic floor. Regular pelvic floor exercises in the days following birth (or when you’re comfortable) will assist with strengthening the pelvic floor muscles and transition into more rigorous exercise. Being aware of your pelvic floor muscles during any exercises (but especially during intense exercise such as weight or running) is necessary to avoid prolapse. 

Remember: light movement is recommended in the first 6 weeks. If possible, push bub in a pram and go for a walk. Slowly build up the speed and duration of the walk. Build up to a 30-minute walk everyday if you can. 

Other light exercises that we recommend in the first 12 weeks are:

• walking
• swimming and aqua aerobics (minimum one week after bleeding has stopper, and after doctor clearance)
• Low impact yoga (eg. postnatal class)
• Low impact Pilates (eg. postnatal class)
• low-impact aerobics
• light weight training
• cycling

We recommend avoiding strenuous exercise for the first 12 weeks postpartum. This allows the body to heal and the pelvic floor to be strong enough to avoid leakage during exercise. If leakage is an issue for you, contact your physio to discuss strengthening your pelvic floor muscles. 

For assistance on postpartum exercise or to book an appointment, call us on 07 3284 2754