When we talk about exercise, we aren’t simply talking about ‘getting fit’ or losing a few pounds. We’re talking about a total revival of how you experience life. The endorphins released while exercising have the potential to stimulate creativity, boost your mood and change the way you are viewing and sensing the world around you.

As American philosopher Thomas Jefferson once said, “If the body be feeble, the mind will not be strong.”

You may be thinking - But where do I start?

After you’ve had a baby, it’s not a good idea to jump straight into a crossfit or spinning class. While you’ll be able to enjoy these activities in the not-too-distant future, it may take a little time before you get there. But don’t worry, you will get there!

But first, you need to start building your strength back up slowly.

What are some good postpartum exercises?

The best route to take if you’re getting back into exercise is to see a pelvic floor physiotherapist. But we know that’s not always feasible. So then the question is: how can you exercise in a way that is safe but also challenging enough to build strength and fitness?

Here are a few helpful tips we have gathered from some in-the-know physios:

Go gentle with your core. Before you do any other exercise, you want to make sure your core muscles – abdominals, spinal muscles, diaphragm and pelvic floor – are working well first. If you exert too much pressure on your abdomen, you may overwhelm the muscles, which could lead to doming (where your abdominals protrude upwards to form a bulge in the shape of a ‘dome’). Exercises such as squats and lunges are fine as they don’t put much pressure on your core. Avoid sit-ups, crunches and any other ab-focused exercise until you have gently built the muscle in your pelvic floor.
Adapt any exercise of choice. You can adapt any exercise to your personal fitness level so stay attuned to your body and do not push beyond what feels good for you. Modify exercises to suit you so that you can build up your strength safely (e.g. doing push-ups with your knees on the floor instead of full push-ups). If you keep doing this every time you exercise, soon you will not need to modify the exercises.

Be aware of higher levels of relaxin. If you’re breastfeeding, you will have higher levels of relaxin than normal, which makes you more prone to injury. Hold off doing strenuous exercise until you have stopped breastfeeding and your muscles feel stable again.

Be aware of exercising when you’re tired. It’s kind of obvious, but if you aren’t getting much sleep, you’re more likely to have an injury so you need to be more careful than usual.

Exercise directly after breastfeeding. Research shows that moderate exercise does not usually impact your milk supply, but strenuous exercise can temporarily cause higher levels of lactic acid in your milk, which may make your baby fussier if they feed directly after you exercise. To be on the safe side, it’s best to exercise directly after a feed or after you have breast pumped so there is time in between the next feed for lactic acid levels to decrease.
Walk to your heart’s content. Walking is the perfect form of exercise postpartum. It’s low impact, great for your glutes and your baby loves it too! However, when pushing a pram up a hill, be careful that you don’t strain your core and try to keep your back straight and your body close to the pram. If you’re pushing your pram downhill, physiotherapists recommend that you try not to lean back and to keep your ribs above your pelvis.

Do a yoga or pilates class. When you’re still recovering from childbirth, yoga and pilates are ideal for gently strengthening your core. If you attend a class, make sure you tell the teacher about any concerns or weaknesses you may have. And always listen to your body. If a pose seems too difficult, don’t do it. There are many postnatal yoga and pilates classes that will include exercises catering for what you need. There are also lots of free postnatal classes available for free on Youtube.

Attend mum and baby classes. There are a growing number of mum and baby classes, especially if you live in a city. The great thing about these classes is that they offer up a wonderful chance to meet other mums. If some of these classes involve high-intensity ab exercises, then of course use your discretion and don’t go too overboard. As always, listen to your body.

Swim. Swimming is a great option to build fitness and strength. It’s low impact, works your lungs and the water provides you with the right amount of resistance to build up your strength gently.

Now let’s take a look at when you can start engaging in more high-intensity sports.

When can I start running and engaging in other high-intensity sports?

This is a controversial subject within the fitness and physiotherapy world and varies from woman to woman. While some women are ready to start running again within a few weeks, other women, especially those with birth injuries or damage to the pelvic floor, can take up to a year or more of building up the strength to be ready for that level of activity. Physiotherapists recommend waiting at least three to six months until the pelvis has fully healed.

It is advised not to start running if you experience:

Pain during sex.

Pelvic pain.

Doming.

Vaginal discomfort.

Urinary leakage.

Bowel problems.

If you’re unclear about whether to start running again, then we recommend seeing a pelvic health physiotherapist.

Final thoughts:

When you start exercising again postpartum, take things very slowly. Trust your body. Your body knows exactly what you need and exactly how far to push itself. Seek counsel with your own body first, and try not to listen to too many other people telling you what’s good for you.

That being said, you are a lot more capable, resilient and adaptable than a lot of the messaging out there allows you to believe.

How can I get my strength and fitness back after having a baby?