OH! Magazine - Australian Version March 2014 (Australian Version) | Page 26

TIPS FOR
NEW MUMS
GETTING BACK TO THE GYM

LISA
WESTLAKE

Lisa Westlake provides her expert advice
for new mums returning to the gym.

t is understandable that new
mums are often keen to get back
to the gym but, while sensible post-natal
exercise has abundant physical and
emotional benefits, too much too soon
can lead to aches, pains and long term
regrets.
It’s vital to let your body recover from
pregnancy and delivery, by progressing
your workouts gradually and wisely. So,
let’s take a look at how you can sensibly
make your way back to the gym, whilst
optimising your health and enjoying your
new baby.

I

Consider the foundations
“Listen to your body and progress
sensibly. It’s a short time in the big
picture”
The early days and weeks after having a
baby is not a time for diets, extreme
workouts or putting extra pressure on
yourself. It is a time for nurturing your
health and wellbeing, settling into
motherhood and enjoying your precious
little bundle of joy. Focusing on good
posture, plus performing simple pelvic
floor and core exercises three times per
day, and walking within comfort is the
key to helping you recover and
restrengthen in preparation for returning
gradually to more activity, which also
eventually includes classes and gym
workouts.
Progress to walking within comfort;
getting out and about with your baby is
great, not only for your body but for your
mind and mood as well.
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ISSUE 8 ( OH! MAGAZINE )

The life of a new mum involves a
lot of leaning forward (e.g., over the
bath, the cot, the change table) so to
combat this, and the associated risk of
neck and back pain, sit or stand tall
frequently, and incorporate gentle neck
and
shoulder
mobilising
moves
throughout your day.
When all is going well with your recovery
and energy levels, you may start some
simple squats, calf raises, wall push ups
and so on spread out throughout your
day. You may feel like adding these at
around three to five weeks post-delivery;
but remember, all progressions should be
even more gradual if you had a caesarean
section or if you have any ongoing
conditions or concerns with breastfeeding
or your recovery.
When, what and how much exercise is
right for you, varies considerably from
mum to mum. Your pregnancy activity
levels, labour and delivery are just a few
of the individual considerations involved
in determining a safe, sensible post-natal
fitness plan. Listen to your body and
progress gradually and accordingly.

TIP

Getting back to the gym
It is recommended you wait until at least
your six-week check up before returning

to classes or the gym. It is especially
important to check your pelvic floor
strength and control, as well as your
abdominal integrity. When you first
return, seek advice from a trainer with
specialised experience and knowledge in
post-natal fitness. An initial light, low
impact program is ideal to return to. For
those who like classes, aim for low impact
and low load options such as aqua,
Pilates and fitball-based sessions.

When can I return to…?
High impact
In the interest of your pelvic floor and
long term continence you should avoid
straining your pelvic floor with heavy
lifti