Postpartum power: exercising after pregnancy

The importance of exercise for new mums

Easing your way into exercise after birth can boost your fitness levels, keep your energy up, strengthen your tummy muscles, and relax your body.

Becca Reed, licensed perinatal mental health and trauma therapist, Maine, USA explains that exercise during the postpartum period can also support your mental health.

"Engaging in movement that is fun and easily accessible can help ease postnatal depression and anxiety by releasing feel-good endorphins and reducing stress hormones," she says. "Many mums find movement is a wonderful way to reconnect with themselves, breathe deeply, and feel grounded amidst the whirlwind of early motherhood."

When should you exercise after birth?

Guidelines for postnatal exercise provide you with a safe approach to physical activity. Returning to exercise after you've had a baby - otherwise known as the postpartum period - depends on whether you've had a vaginal or caesarean section birth. These guidelines can differ from country to country, so talk to your midwife or obstetrician for more personalised advice.

For women with uncomplicated births - such as a straightforward vaginal delivery - you can usually begin to exercise gently soon afterwards. During this time, it's best to stick to mild activity such as:

• Walking.

• Stretching.

• Pelvic floor exercises.

If your delivery was complicated, or you had a caesarean, you can expect a longer recovery period, so - again - ask your healthcare provider for guidance.

Rachel MacPherson, a prenatal exercise specialist based in Nova Scotia, Canada says: "For a caesarean birth, it's a good idea to walk for short distances during the first 24 hours, as this can speed up the post-surgery healing process."

She adds that complications during birth - along with any pre-existing health conditions - can affect the postpartum recovery timeline. This is because tears, surgical issues, and things like blood loss can mean a longer recovery before it's safe to consider even mild exercise.

How to stay safe while exercising

Mari-Carmen Sanchez-Morris is a former nurse turned postnatal fitness coach based in Leamington Spa, UK. She explains that the first weeks and months after having your baby is a time of immense change, so it's important to be gentle with yourself.

"Resist the urge to be a superhero," she says. "Your body is healing, and you deserve to prioritise rest and comfort."

Your lower back and tummy muscles will also be weaker than they were pre-birth. Avoid twisting or stretching too much during the first few months as your joints and ligaments are more supple, making you more prone to injury.

Heather Jeffcoat, Doctor of Physical Therapy, Los Angeles, USA advises that it's important to pace yourself, especially if you have any of the following symptoms:

"Listen to your body, and consider seeing a pelvic floor physical therapist for a personalised treatment plan for safe exercise goals," she suggests.

Postpartum exercises

When you feel ready, and have been told you are well enough for exercise, it's recommended you get at least 150 minutes of physical activity a week to keep healthy.

Reed says that finding time to exercise as a new mum doesn't have to be stressful or take up much of your day.

"Start with small, manageable goals that fit into your usual routine," she says. "A quick 10-minute walk with your baby in the pram, some light stretching during nap time, or even a brief online workout can make exercise more manageable.

"The focus should be on finding enjoyable movement and letting go of the need for perfection. Even simple activities like doing squats while holding your baby or dancing in the kitchen can make a difference. Do what feels good and fits naturally into your day."

Gentle and effective postnatal exercises

Sanchez-Morris recommends incorporating pelvic floor exercises and deep breathing into your routine.

"Your pelvic floor muscles may be weakened by childbirth," she explains. "These exercises help strengthen your abdominal muscles, and improve Diastasis recti - a separation of the abdominal muscles."

She recommends the following pelvic floor exercise - you can do this while lying down, sitting, or standing:

Other ways of incorporating exercise into your routine include:

• Make exercise a part of your everyday life - for example, walking to the shops instead of driving.

• Join a postpartum exercise class.

• Swimming - a week after your postnatal bleeding has stopped.

What role does nutrition and lifestyle play?

Lacy Woods Hochkammer, an occupational therapist, based in Virginia, USA explains the importance of maintaining a healthy diet during the postpartum period.

"Nutrition plays a large role in regulating hormones," she says. "Breastfeeding adds further nutritional demands to maintain a healthy milk supply, and replace vital nutrients lost whilst feeding your baby.

"In terms of exercise, breastfeeding mums may notice a drop in supply if they are burning more calories than they are consuming. The most important factors that contribute to postpartum health are sleep and nutrition. If these two things are lacking, exercise may only make matters worse."

Sanchez-Morris recommends the following for a healthy, nutrient-packed diet:

She adds that a diet full of fibre will help with bowel movements and heal digestive health - particularly after a caesarean section. Constipation is a common issue post-birth, but straining when you poo can put extra pressure on the pelvis, and lead to possible tears.

"Exercise after pregnancy can be overwhelming and difficult," says Sanchez-Morris. "You might experience anxiety or sadness, but these are all common reactions to the hormonal shifts and emotional adjustments that come with parenthood."