Postnatal Fitness
It might be the last thing on your mind but starting or re-starting exercise after the birth
of your baby can help your body recover after giving birth, keep you fit and also help
you to relax by giving you some time to yourself.
How long after giving birth can I start to exercise?
Unless you exercised regularly before the birth of your baby, it's generally advisable to
wait for your six-week postnatal check-up before you start to exercise again. If you had
a caesarean birth you will probably have to wait a little longer (perhaps eight to 10
weeks) for your body to recover before you start doing exercise.
Tips on starting exercise postnatally
The Guild of Pregnancy and Postnatal Exercise offers the following tips to new mums:
Invest in a new sports bra as your breasts will need support when exercising.
Along with reducing the risk of stretch marks, a well fitted bra will also help
with upper body posture and back pain. A bra that is too tight may also
cause mastitis, a condition that causes your breasts to become inflamed.
Be sure to get your feet properly measured, as they may have increased in
size during pregnancy. A good fitting pair of trainers will provide greater ankle
stability.
If you're breastfeeding, feed before exercising.
Drink plenty of fluids before, during and after exercise.
Don’t exercise on an empty stomach.
Incorporate exercise into your daily activities as much as possible (see low
impact exercise below).
Swap your exercise session for a rest if you're feeling particularly tired.
Stop immediately if you feel any pain or change exercise if you feel
uncomfortable.
Whenever you feel ready to start exercise, it can also be helpful to speak with your
health visitor or GP.
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.
NCT Newbury & District
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