The answer to this will always depend on your personal circumstances. How soon you return to exercise will have a lot to do with your own personal experience with pregnancy & labour, the level of support you have and how motivated you are. It is important to listen to your body and not put too much pressure on yourself to return to exercise. You are already tired and taking up a lot of energy caring for your newborn!
Exercise after birth is great for so many reasons! More than anything, it is good for your mental wellbeing. Getting out of the house to go for a walk or to a pilates class will help to raise your energy levels, recover from pregnancy and labour, feel stronger and more confident and will provide you with an avenue to socialize. Even just 10 minutes of exercise a day will help to boost your energy levels.
So how soon can you return to Exercise?
Technically you can begin light pelvic floor exercises within a few days postpartum, as it can help with healing. However, if you feel any pain, you should definitely stop.
Next, it is a good idea to progress to walking when you feel ready. Begin with just 10 minutes each day, and then gradually begin to increase to 30 minutes a day.
When to start exercising post partum
As for other types of exercise, it is very much dependent on each individual's circumstances. If you were extremely active prior to pregnancy and throughout, it is likely that you will want to get back into exercise a lot sooner. It is important to take into consideration the type of birth you had. A caesarian is a major abdominal surgery and your body will need time to heal. For the first 6 weeks, it is advised to rest and take it easy. It is ok to begin your pelvic floor exercises within this 6 week period as long as you don't experience any pain or discomfort.
If you had a vaginal birth, you may feel ready to exercise within a few weeks of giving birth. Although, there is no one size fits all rule when it comes to returning to exercise, it is advised to avoid swimming until any potential bleeding has stopped. It is also advised to avoid heavy lifting or high intensity training until you have been cleared by your doctor or a Women’s health physiotherapist.
Physiotherapy check up after birth
Regardless of the type of birth you experienced, we highly recommend booking in with a Women’s health physiotherapist for a postpartum check up after birth. They can check for any pelvic floor weaknesses that may be present and they will also check if you have any abdominal separation. If you do have either of these, they can make a recommendation as to which exercise would be the most suitable for you. Quite commonly, Pilates is recommended in the early post-partum period, as it has a strong focus on pelvic floor, breathing and abdominal work. It is also low impact, low intensity and can help you to build strength.
Most importantly, do what feels right for YOU! Listen to your body and go with your gut. If you can, book in for an appointment with a Women's health physiotherapist. Pilates is a popular choice postpartum (I promise we aren't just biased!). Look for a Pilates program in your local area that can help you ease back into exercise. Not only will they help you to rebuild your strength, they can also provide you with a great support network and a reason to get out of the house, socialize and have fun!
To find out more about our Post Natal Pilates Program, click here or to speak with one of our instructors about Post Natal Pilates in Camp Hill, Brisbane, contact us here
PILATES INSTRUCTOR BIO
Passion and purpose is her driving force, the visionary and driver behind the Duo wheel. A Registered Nurse, Doula-in-training and Cancerian. Nurturer at the core. Knowledgeable, personable and empowering, Alex comes with a wealth of experience & a proactive approach to health.
