Returning to exercise after having a baby

‘I really want to get back to running’, ‘I want to return to netball’. I hear this all the time in my postnatal mothers.

My answer:

“I know you do, but let’s just take a step back and think for a moment. You’ve literally just pushed a baby OUT OF YOUR VAGINA or alternatively, you’ve had ABDOMINAL SURGERY”.

Please be kind to your body in those early days postnatally. For a lot of us exercise (and particularly high impact exercise such as running or HITT) is our way out. It’s the small snippet of time we get to have to ourselves where we can think and de stress.

But Please remember that the body has gone through a huge transformation during pregnancy and afterwards. It needs time to heal and recover. Not only for the pelvic floor but for the breasts, the pelvis, the back, the stomach and everything in between.

I advise post natal women to wait at least 4 months before returning to any high impact exercise and I may even extend that to 5-6 months depending on a multitude of factors when I assess them.

In the interim period try to stick to exercise that is more restorative such as walking, Pilates and Yoga. Exercise that will still make you feel strong and fit but won’t put extra stress on your recovering body. Trust me your body will thank you for it in the long run.

If you’re not sure if your body is ready to return to high impact exercise after having a baby, or if you want advice on how to ease yourself back into it, please book a consult with your Women’s Health Physio for further guidance and support.