Returning to exercise after giving birth is an exciting but daunting time for new mums. It can be difficult to know when to return, what type of exercise to do and how best to care for yourself whilst exercising. Molly is one of our physios who works with women during and after pregnancy and has provided some general information below.

What is safe to do in the first 6 weeks:

Gentle walking

Gentle core exercises prescribed by a physio
Pelvic floor exercises

What to avoid in the first 6 weeks:

Lifting anything heavier than your baby

Running, jumping or any other high impact exercise
Exercises that make you “bear down” through your core
Anything that hurts, feels uncomfortable or you don’t feel confident doing

After 6 weeks, it is recommended that you see a physio if you wanting to start some more intense exercise. Your physio can check several things to ensure that you’re safe to do so. These checks include:

Checking your pelvic floor

Measuring your abdominal separation
Any other injuries or health issues you may have

When returning to exercise, it is important to consider the type, intensity, and frequency of exercise. Gradually increasing what you’re doing allows you to return to exercise safely, with a lower risk of injury or problems.

It is important for your long-term health and well-being that your pelvic floor muscles and core muscles are strong before returning to high level exercise, such as tasks involving running and jumping. Therefore, if you’ve experienced any pelvic floor or continence issues during or after pregnancy, it is important that you speak to your physio about this prior to starting this type of exercise.