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Exercise after having a baby

Updated: Apr 15

Image of a mother doing yoga with her child on top of her back

Exercising after you have your baby can improve your physical and mental wellbeing. Regular exercise has numerous health benefits, all of which apply equally to the new mum as at any other stage of life.

These benefits include assistance with weight loss, increased aerobic fitness, social interaction and psychological wellbeing.

Exercise after giving birth can also hasten recovery, and assist with muscle strength and toning. It can;

  • Help restore muscle strength and firm up your body

  • Make you less tired because it raises your energy level and improves your sense of wellbeing

  • Promote weight loss

  • Improve your cardiovascular fitness and restore muscle strength

  • Condition your abdominal muscles

  • Improve your mood, relieve stress and help prevent postpartum depression.

When to start postnatal exercises

Gentle exercise (such as walking) can generally be started as soon as comfortable after giving birth. Keep in mind your lower back and core abdominal muscles are weaker than they used to be and your ligaments and joints are still under the influence of pregnancy hormones for many months after birth.

It is important that you progress into exercise at a rate that is suitable for your stage in recovery after pregnancy and labour. This is different for each women depending on many factors. It can be very easy to cause injury or delay your full recovery by doing inappropriate exercises.

At In Stride Health Clinic our classes are all instructed by physiotherapists who will ensure that you are pushed safely while still ensuring that you get a good workout and achieving your goals.

Pelvic floor

The pelvic floor may be adversely affected by pregnancy and childbirth. Most women are taught pelvic floor exercises during pregnancy and these are important to learn correctly and can be resumed immediately after giving birth. It is normal to get pelvic floor symptoms in the early stages after having a baby, however these should be improving as you go along and for most women they have mostly gone by 3 months. If you feel

that your pelvic floor is not improving, it is important that you see a pelvic floor and continence physiotherapist.

The pelvic floor is a group of muscles and therefore it can be injured but also rehabilitated as well. Visit here for details on Karina, our pelvic floor physiotherapist. She can help you with your pelvic floor postpartum and ensure that you are on the right track towards full recovery.

Book and manage your appointments online or give us a call at the clinic.

MummyFit classes @ In Stride Health Clinic

These are mums and bubs exercise classes designed for the new mum to help you get back into shape safely after your pregnancy.

We offer two types of classes:

  • MummyFit studio - held at our pilates studio and incorporating exercises on pilates reformers and trapeze. An excellent way to switch back on those abdominals and strengthen the core, back, pelvis and whole body

  • MummyFit circuit – held at the AVLC, these classes incorporate graduated cardio – both high intensity and low intensity options are available, general strength and toning and loads of abdominal and pilates based exercises.

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