Low impact exercise Low impact exercise comes in many shapes and forms and you can start exercise, such as walking and cycling whenever you feel ready. When your postnatal bleeding (lochia) has stopped, swimming can also be a good option. Other low impact exercise can include:
•Pushing your pram briskly - remembering to keep your back straight.
•Squatting (knees bent and back straight) rather than stooping to pick things up from the floor will help to strengthen your thigh muscles.
High impact and high intensity exercise after birth No matter how fit you were before your pregnancy, try and avoid attempting high impact exercise until at least three months after the birth of your child. After giving birth your back and core abdominal muscles are likely to be weaker than before pregnancy whilst your ligaments and joints will be less firm, increasing the risk of your ankles, knees, hips, pelvis and spine buckling under impact. Added to which your pelvic floor will also have been weakened by the weight of your baby so if you run or jump, pressure is exerted on these muscles which may cause stress incontinence. If you find that you are having incontinence problems, ask your GP for a referral to an obstetric physiotherapist.
Be realistic Try not to feel pressured into doing too much too soon when it comes to exercise after having your baby. If you overdo it, you're likely to feel run-down and take longer to recover from workout sessions. Every mum's recovery will be different so avoid comparing yourself to others. It can take up to 12 months to return to the shape you were before pregnancy so set yourself realistic goals, listen to your body and take each day as it comes.