SAFELY RETURNING TO EXERCISE POSTPARTUM
Finding the time or energy to exercise after giving birth is hard, especially if you experienced complications and have had a journey of recovery. As with everything in life, every pregnancy is different, everyone’s experiences are different and therefore recoveries will never be the same. As a general rule of thumb, it is always advised to wait until after your 6 week postnatal check before returning to more higher intensity forms of exercise.
Below are top tips for getting back into exercise and movement after giving birth:
Don’t try to do it all:
Trying to find time for yourself with a new born as well as juggling life is hard. It is a full time job that never lets up. So don’t stress yourself out more by trying to cram multiple trips to the gym etc. on top of your busy schedule. Start to integrate things into your everyday life – going for a walk with the pram or carrier, whilst the kettle is boiling, try doing 10 squats, or press ups on the kitchen counter. But it is important to find time for you, so maybe start with just one postnatal exercise class or gym/PT session a week to allow you to be you, and not Mum for an hour.
Do an activity you enjoy:
Whether that is a certain sport, a specific class, or you enjoy running/swimming/going to the gym, going out for a walk etc., doing something you enjoy is key as you are more likely to make it a priority within your diary. Postnatal classes are a great way of incorporating both exercise and socialising in one. Not only are you able to move your body safely with suitable exercises in a supportive environment, you are able to bring your little ones and surround yourself with others in the same position as you, who understand and a great way of building friendships for yourself and your little one.
Gentle movement is better than nothing at all:
Movement and regular activity has huge benefits not only for your physical health such as;
- Starting to rebuild strength – both in your core and pelvic floor as well as whole body
- Working the cardiovascular system
- Managing pregnancy weight
- And so much more
It truly has such a huge impact on emotional health! It can help you to feel more relaxed and actually nourish and re-energise the body. It can also help prevent or be a vital support for postnatal depression. Example exercises may include body weight exercises, stretching on a mat, gentle low impact yoga or Pilates (which may be in person classes or online), or going for a walk.
Based at Raff PT Studio, Gloucestershire, Abbie is a pre & postnatal specialist, delivering Bump Birth Baby Fitness Class. This class is suitable for all trimesters of pregnancy and postpartum recovery. Located in a beautiful setting, the greenery around the studio helps to create a sense of calm, whilst knowing you are exercising safely in a fun, non-judgmental and relaxed environment. The aim is to improve your strength, mobility, fitness, posture and confidence. But the biggest aim is to get you feeling like you and comfortable in your own skin, whether pregnant or postpartum. All exercises are scaled, so you only work to the level you feel comfortable with. With on-site parking, toilet facilities, and being able to bring your baby (up to the stage of walking), it is not only a great way to safely move your body, socialise, it is also time for you!
Interested in finding out more? Fill in your email below for more information regarding the class or how Abbie can support you throughout your pregnancy journey and beyond.
Moves with Abbie PT - Female Personal Trainer Gloucestershire 