Why you should exercise after giving birth?
- core recovery allows our spine to regain stability
- reduction of postnatal injury – leg cramps, oedema, CTS, altered blood pressure, constipation
- pelvic floor – reduces incontinence
- posture – reduced lower back pain
- improves our stamina and energy levels
- natural high – improved positive mood
- improves sleep – exercise results in our body releasing relaxing hormones
- fat burning – activity increase metabolic rate, which helps burn fat
- improved self-image – reduced post natal blues
When is it safe to exercise?
There are certain conditions after you've had a baby when you should seek medical advice before starting an exercise programme. I've listed these below. However, in general, if you had a natural birth you can:
- start exercising your core and pelvic floor 24 hours after birth (gently)
- start active (walking/small jogs/body weight exercises) 6 weeks after giving birth
If you had a caesarean section you can:
- start exercising your core and pelvic floor as soon as you feel like you are healing well
- start active (walking/small jogs/body weight exercises) 12 weeks after giving birth
Exercises to avoid:
- Plyometric
- High intensity
- High impact
- General population classes (post birth classes for mums are not included in this)
- Prolonged stretches
- Flexion exercises (bending forwards)
If you have one of the below conditions, it is advisable to seek medical advice before commencing an exercise programme:
- Severe or chronic conditions
- Poorly controlled type 1 diabetes
- Extreme morbid obesity
- Extreme low weight
- History of sedentary lifestyle
- Poorly controlled hypertension (high blood pressure)
- Poorly controlled thyroid disease
- Heavy smoking
- Before 6 weeks if natural birth
- Before 12 weeks if caesarean section
- Any unstable condition
- Resting tachycardia
- Blood pressure over 160/100
Core/Pelvic Floor Exercises:
Four Point Vacuum -> lifting hands -> raising arms -> raising legs (baby underneath)
Lying on back, squeezing core -> Sliding Leg along floor -> Holding one leg above floor and sliding other leg -> Holding both legs above floor and sliding both back and forth (baby on chest)
Glute Bridge -> hands pressed down into floor -> lifting hips and squeezing core, pelvic floor and glutes. Gently lower. (baby on chest)