Returning to exercise after childbirth is a significant step that requires careful planning and consideration. It's crucial to understand the unique changes your body has undergone and tailor your approach to ensure a safe and effective return to fitness. Here, we outline the key points for a successful postnatal exercise routine.
Recommended Activity Levels
Aim for 150 minutes of moderate-intensity activity each week, complemented by two strength training sessions. These activities can significantly enhance your recovery and overall well-being. Gradually reintroduce exercise, starting with functional movements and increase intensity slowly. This approach helps your body adapt without undue stress.
Pelvic Floor Conditioning
Regardless of whether you had a C-section or natural delivery, reconditioning your pelvic floor muscles is essential—even in the absence of symptoms. This foundational step is crucial for preventing future complications. It is recommended that you see a pelvic health physio to learn how to do these exercises correctly.
Running Post-Partum
On average, return to running can be introduced three months post-partum, however this significantly varies person to person. You need to ensure you are symptom-free and should undergo whole-system screening, load, and impact tests with a physio to tailor individualised program. When considering running, keep in mind physical deconditioning, changes in body mass, sleeping patterns, breastfeeding, and post-partum fatigue. It is especially important to invest in some good quality sports bras for comfort.
It’s worth noting that while other surgeries, like ACL repairs typically recommend a baseline 9-month recovery, women are often advised to return to activity 8-12 weeks post-partum—a discrepancy that highlights the need for more tailored guidelines for new mothers.
Returning to exercise postnatal is a journey that requires patience, proper guidance, and a supportive approach. By following these guidelines and listening to your body, you can safely and effectively regain your fitness and enhance your overall well-being.