After giving birth most mums are anxious to get their pre-pregnant shape back.  It is important to remember it took 9 months to grow your baby and it may take at least 9 months for your body to get back to its pre-pregnant shape.  The only way to do it is through healthy eating and exercise.  It can take 6 weeks for the physiological changes of pregnancy to normalise (heart rate continues elevated, joints remain lax, body fatigues faster, hormones are normalising)

In those first couple of months you will find you are very tired and lack the energy to exercise.  Try to sleep when baby sleeps, and start exercising in small blocks of 10 min.  As you build up your strength and stamina you will be able to exercise for longer periods and in turn you will have increased energy, stamina and feeling of wellbeing.

It will take you a little longer if you have had a caesarean (remember this is major abdominal surgery).  Be guided by your Physiotherapist and Doctor. Read the caesarean information sheet.

Although you may find it difficult to keep to a normal routine, eating well is very important to maintain your milk supply, assist your body’s recovery process and give you energy.  Aim to eat 2 serves of fruit, 5 serves of vegetables and plenty of wholegrain food.

Exercising after having a baby will:

·         Assist with weight loss

·         Increase fitness

·         Assist recovery from childbirth

·         Mental well being

·         Reduced anxiety , stress and depression

·         Increase strength and tone

·         Helps you to cope with the demands of motherhood

·         Increases energy

If you have had a natural delivery and no complications, it is safe to start walking, pelvic floor and core abdominal muscle exercises as soon as you feel comfortable.  Build up your endurance slowly.

You can continue with your pregnancy exercise DVD or start a post-natal exercise DVD (see the DVD section for safe exercise DVD’s designed by Physiotherapists.

If you had a caesarean you will need to start a very gentle walking program in hospital to assist with circulation and healing.  You can also start your pelvic floor exercises gently straight away. Avoid aerobic activity or any abdominal exercises until 6 weeks post-caesarean. (see the caesarean fact sheet)

Once you are home you can start building up your exercise endurance. Slow down if you have any of the following:

·         Heavy, dragging vagina

·         Increased fatigue

·         Pain

·         Increased vaginal bleeding

·         Protrusion down the centre of your abdomen

What Exercise should you do? (Seek advice from your doctor if you are unsure or if you have had any complications) Remember everyone is different so start gradually and listen to your body.  Focus on quality of exercise not quantity to start off with.

·         Walking is the best exercise to start with (and usually baby loves it too!) You can incorporate your pelvic floor and abdominal exercises as you walk.

·         You should also do pelvic floor and gentle core strengthening (Pilates) exercises.  Do not do sit ups if you have a diastis rectus (separation of the superficial abdominal muscles) or you are unable to contract your pelvic floor at the same time – your physio will advise you on this.  SEE OUR DVD SECTION FOR SOME GREAT OPTIONS – you can even continue to do your pregnancy exercise DVD’s for the first few months!

Aim to build up your stamina until you can manage 3 walks per week and 3 Pilate’s sessions per week.  Running and high impact exercise should be avoided for 3 months – check with your doctor or Physio if you want to start sooner.

It is a good idea to weigh yourself and take measurements of your waist and hips before you start, that way you can chart your progress as the weeks pass to keep up motivation levels.

Disclaimer  

Tummies, Mummies and Bubbies have provided these articles for general information only and they should in no way be considered as a substitute for the advice and information your physiotherapist and or doctor will supply about your particular condition. It is recommended that you always seek professional advice.

While every effort has been made to ensure that the information is accurate, Tummies, Mummies and Bubbies accept no responsibility and cannot guarantee the consequences if you choose to rely upon these contents as your sole source of information.