You’ve given birth to your beautiful buddle of joy – Congratulations! You are starting to feel on top of the gruelling feed-sleep-feed routine and have recovered enough to start thinking about regaining your pre-pregnancy form.
At ‘Babes in Arms’ we believe that a gentle transition back to exercise is important after having a baby. It is unnecessary to feel any time-line pressure with getting back to your pre-baby size either! The bombardment of celebrity media often convinces mothers that shedding her pregnancy body can happen in weeks or a few short months. For ‘real’ women (who don’t have the luxury of personal chefs, personal trainers, celebrity health surgeons etc) the process can take longer than the 9 months it took to grow our beautiful babies.
Before we explore various safe and realistic post-pregnancy exercises, we will cover a few safety tips to ensure that you enter this exercise stage with your overall well-being in mind.
Here in Australia we view the first 6 weeks as a period of rest and bonding. It is an opportunity for the mother to regain their energy, for breastfeeding to be established and for sleeping patterns to form. For this reason, we encourage mothers to wait until after this period and their 6 week check up before commencing any exercise.
Interestingly, in many cultures, the first 6 weeks or 40 days after a birth may see the mother and baby confined to the home, whilst being tended to by a strong network of female relatives and friends. (Click here for further examples).
Now let’s consider what safe exercise options are available post-partum and see which one(s) matches your lifestyle and personal preferences.
Walking
One of the biggest challenges any mother faces is finding an opportunity to incorporate fitness activities into a hectic schedule. Our pre-baby routines no longer work! Walking allows you to plan within your babies regular routines for opportunities to enjoy the outdoors and exercise at the same time.
Gentle walking is one of the best exercises for women after birth. It can be used by most women quite soon after the birth – including those recovering from a C-section and those who are recovering from a tough or long birth. Walking is free and highly accessible – you could even walk around your house if you are not yet ready to face the outside world! You can easily incorporate a short walk into your baby’s daily routine with the aid of an appropriate sling or carrier. (To find the sling/carrier that suits you and your lifestyle check out our Sling Chooser here).
Carrying your baby in a sling and going for a walk is simple and fuss-free. It does not involve lugging a heavy pram around and makes getting out of the house more achievable. Making the effort to walk around our neighbourhood encourages social contact and staves of feelings of isolation, key triggers for post-natal depression. Walking raises your happy hormones!
Exercise note: remember to engage your pelvic floor and abdominal muscles when walking, especially when carrying your baby in a sling or carrier.
Swimming
Swimming is a gentle, all-body exercise which is often enjoyed by mothers as part of their post-partum care plan. It is recommended however that mothers who have had a c-section should see their GP before commencing a swim program. Water supports your body and is therefore more gentle than any load-bearing exercise. With the new Breeze Baby sling you can also bring baby along with you in the water! Breeze Baby is made from fast-drying mesh that does not get weighed down in the water. It is an excellent parenting tool that mothers can use to keep baby safely with them in the shallow end while walking laps. Otherwise, you can join a mothers and bubs swim class or ask your partner to look after baby while you swim.
Post-Natal Exercise Classes
Post Natal Exercise classes are often run by your local community centre or by smaller community groups. Specifically designed for post-partum mothers, these classes can assist in tackling typical problem areas such as pelvic floor muscles, lower back pain and abdominal areas. Another benefit of a Post-Natal Exercise class is that the other participants have just had babies too! Fellow exercising mums are more likely to relate with and understand your experiences, thereby offering another great opportunity for support.
Improve Muscle Tone through Yoga and Pilates
Yoga and Pilates provide great opportunity for you to strengthen and tone your muscle groups. However, unless you are already practicing the techniques, the new exercises can be quite strenuous. It is important that you consult your health professional at your 6 week check up prior to beginning a Yoga or Pilates course. It is also recommended that you consult a specially trained instructor, knowledgeable in safe post-partum practice.
Whatever physical activity or exercise you choose, remember that it needs to suit you and your baby. Take your time, there is no rush. At the end of the day, you and your baby’s physical and mental health are paramount to any race to fit into your old jeans. Remember that it is normal for your body to look different, just like you now feel different! Having a baby opens a new world to you – focus on the joy and newness that this season offers. This special time goes so quickly, so focus on it whilst you can.
*Babes in Arms is not a health professional, nor does the above article have any endorsement from health professionals. It is crucial that you discuss your entry back into exercise and physical activity with your Health Professional prior to its undertaking.
Concerned about breastfeeding and exercise? Click here for the latest research.
