Many new mothers are eager to learn when they can safely begin exercising after giving birth. For some, the idea of donning gym clothes and working up a sweat might be the last thing on their minds, particularly with a new baby in tow. However, postpartum exercises can significantly benefit pelvic floor health and mental well-being. Therefore, the question arises as to when is the right time to start. According to Rosie Stockley, an expert in Women’s Health, it is advisable to wait until approximately six weeks after giving birth before commencing exercise. She further emphasizes that there is no fixed timeline for postpartum recovery, and several factors such as fatigue, energy levels, and the type of birth should be taken into consideration. It is always best to seek personalized advice from a medical professional such as your General Practitioner.
Rosie suggests that even in the early postpartum period, women can engage in pelvic floor exercises, gentle abdominal activation, and walking. For those who have had a vaginal birth, Rosie explains that the muscles will have stretched and weakened, making it imperative to concentrate on pelvic floor activation, breath work, and mindful muscle activation during certain movements to aid the healing process.
Regarding the appropriate types of exercises to begin with, many experts recommend focusing on building strength in the deep core muscles. Both Rosie and Nicole Chapman, a postpartum expert, recommend commencing with compound exercises that target the posterior chain to counteract the effects of prolonged periods in a front-loaded position while tending to a baby. Nicole advises starting with bodyweight exercises and low-impact cardio before progressing to resistance training with bands and light weights. This approach helps to develop overall strength and connectivity in the body, with an emphasis on the abdominal, lower back, and pelvic floor muscles, which typically weaken after pregnancy and birth.
If finding time to exercise with a new baby seems challenging, Nicole assures new mothers that any opportunity to exercise without causing additional stress is beneficial. She advises aiming for two to four workouts per week, underscoring the point that even just 10 minutes of exercise can be advantageous. One of the key benefits of postpartum exercise is its positive impact on mental health. Rosie explains that exercise provides new mothers with the chance to have some time to themselves, boosts confidence, and releases feel-good hormones, all of which are advantageous.
However, it is crucial for new mothers not to feel pressured to adhere to a strict exercise regimen. The focus should be on engaging in enjoyable and manageable movement in the early stages. If time is limited, Nicole recommends preparing for a workout early in the day and setting up the workout area while the baby is awake to save time once they are napping. It is also possible to involve the baby by exercising with them on the mat.
In conclusion, postpartum exercise can be extremely beneficial for new mothers, offering opportunities for physical activity, mental relaxation, and confidence-building. It is essential to listen to your body, take things at your own pace, and seek guidance from medical professionals when needed.