Returning to Exercise after Pregnancy
You are probably visiting this page as you are expecting a baby, or recently had a baby. Returning to exercise after having a baby can be intimidating, but we are happy to help you through every step of your postpartum exercise journey.
Benefits of Exercises
There are many different benefits to exercising after having a baby. They include:
Helping increase your energy levels
Improving Cardiovascular fitness
Strengthening and toning muscles
Helping to relieve stress
Possibly reducing symptoms of postpartum depression
Promoting better sleep
Helping to set a positive example for your kids
Helping promote weight loss gained during your pregnancy
When should I start exercising?
If you have an uncomplicated vaginal delivery, you can usually start gentle exercises within a few days/when you feel ready. The American College of Obstetrics and Gynaecology recommends waiting until your post-natal check at 6 weeks before resuming/beginning swimming, gym sessions, and exercise classes. It generally takes 16 weeks to return to pre-pregnancy exercise levels.
If you have a C-section or extreme vaginal repair, it is important to discuss returning to exercise with your doctor/consultant as they can provide specific information specific to your pregnancy and birth. In general, it takes 6 weeks for your incision to heal, but you may still be healing internally. When you feel ready, you may be able start gentle core and pelvic floor exercises. Exercises like crunches and sit ups should be avoided as they put extra pressure on the incision. When you are cleared by your consultant (Approx. 6-12 weeks) you can begin gentle low impact exercises (walking, aerobics, cycling). High impact activities should generally be avoided for 3-4 months after a caesarean section.
*These suggestions should not replace the recommendations of your consultant. *
How much exercise should I do?
In general, you should aim for 20-30 minutes of exercise per day starting at a low intensity level. You can gradually build the intensity and duration to 150 minutes of moderate intensity exercise per week. Caring for your newborn and healing your postpartum body can be exhausting, and even 10 minutes of exercise a day can make a difference. However, It is important to listen to your body and stop if you feel any pain.
Types of exercises
Examples of different types of exercises you can do can include walking, joining an exercise class, yoga, Pilates, spinning, and dance. Some gyms even offer special postpartum classes you can bring your baby too. Pelvic floor muscle training and Kegels can also be used. Your physiotherapist will provide you with specific exercises and recommendations, and guide you on how to complete them correctly.
Exercise and Breastfeeding
Research shows that moderate intensity exercise does not affect breast milk quality, quantity, or the baby’s growth. However, It is important for mothers to stay hydrated. This can be done by keeping a water bottle nearby throughout the day especially during exercise. Some research indicates that some lactic acid may be present in breast milk after high intensity exercise. This may make it a bit sour. It is recommended that you either feed your baby or pump prior to exercise, or exercise, shower, and express a few millilitres of milk and feed your baby/pump 30 min afterwards.
How can I make exercising easier?
It can be difficult to add exercise back into your routine after a baby. You may feel emotional with the hormonal changes and be too tired. It is important to seek the support of your partner, family, and friends. Scheduling certain times for workouts or doing them with a friend can help. Including the baby in a stroller, carrier, or lying next to them on the floor can make it easier during the day as well.
When to talk to your doctor
It is important to talk to your doctor if you have any of the following:
Leaking urine when coughing/jumping/high intensity exercise 3 months post birth
Trouble emptying your bowel or bladder
Sense of pressure or bulging in your vagina
Persistent Pain and bleeding with exercise
Here at Ballsbridge Physiotherapy in Dublin 4, we can help guide through your postpartum exercise journey. This can include general exercise recommendations and guidance, pelvic floor muscle training, incontinence care, and diastasis recti treatment. Our Clinic director Aileen Mcguire runs the pelvic floor rehabilitation service in the clinic treating both male and female patients with bladder and bowel incontinence and pelvic pain. Please give us a call or email today to get started on your postpartum journey and determine what type of appointment suits your needs.
Resources and References
American College of Obstetrics and Gynaecology Exercise After Pregnancy | ACOG
Pregnancy Birth and Baby Australia Safe return to exercise after pregnancy
Pregnancy Services
Many changes happen to your body over the course of the 9 months to allow your body to adapt. But this may also put more strain on certain parts of the body.