Let’s talk Postnatal Recovery and Fitness with CAYO baby’s Pre-and Post-natal expert, Lucy Miller
30 April 2024
As well as changes to your daily routine and sleep patterns, being a new mum also brings huge physical changes. If you’re thinking about adding some exercise into your new routine - then good for you. Here are some tips to get you started...
Q; What are your best tips for post-birth recovery?
A; There’s a whole bunch of emotions that occur when a baby enters your life, from happiness to feeling completely overwhelmed. Post-birth recovery isn’t just about fitness but it’s all about your state of mind too. My top tip is to NOT rush into anything…
During and after pregnancy you’ll have a high level of the hormone, relaxin, circulating in your body which means among other things, your pelvis will be unstable and the stability of all joints throughout the body will be compromised too. I, therefore, recommend you leave it at least four months before you start taking part in any intense exercise and instead ease yourself in with some gentle daily walks (start with 20-30 minutes and work up gradually week by week). You should start to stabilise your core with some pelvic floor exercises too.
Q; What are pelvic floor exercises?
A; Although your body can’t cope with too much activity soon after birth it is, however, important to begin working on your deep stomach muscles and pelvic floor muscles as soon as possible.
To do pelvic floor exercises you simply concentrate on lifting and holding the muscles (as though you are stopping the flow of urine) for a few seconds before relaxing and going again. Why not try this every time you feed your baby, or try an app like Squeezy, which will give you a pre-set exercise plan to follow as well as reminders.
I can’t emphasise the importance of doing these pelvic floor exercises daily. Not only do these muscles support and stabilise the entire core, but keeping a strong pelvic floor could help to prevent issues such as incontinence in the future.
Q; What if I don’t have time to fit in exercise during my day?
A; Even if it’s only a few minutes when you’re doing your pelvic floor exercises it’s so important to take a few minutes to sit down, close your eyes and breathe in and out using your belly rather than your ribs.
Try breathing in for 2, holding it for 2, breathing out for 2 and holding it for 2. Reducing those stress levels and just taking five will give you the time to remember the importance of taking some time for yourself. It will also give you a moment to set the intention to do everything in your power to help your body recover gently from labour without over-exerting yourself too soon. Everyone deserves a moment - it’s not all about six-pack abs and running yourself into the ground.
Q: What are seen as the biggest hurdles with exercise and adapting to motherhood?
A: Recovery! Remember that carrying a baby and giving birth puts a lot of strain on the body and you’re not going to just jump into what you used to be able to do. It’s vital that you consider the changes your body has gone through during pregnancy and the process it will continue to undergo in the months following; so go slow and don’t rush things. It’s the little things over time that count.
True physical results are the ones you can sustain and they will not be achieved with extreme fitness programs and strict diet regimes. In fact, setting unrealistic goals is the number one reason people begin to feel overwhelmed and demotivated and therefore give up after only a few weeks. Be kind to yourself there’s no rush!
Q: What would you recommend to new mums who want to go a bit harder and try a more energetic workout?
A: Even though you can be cleared to start exercise from 6 weeks after birth by your doctor and you may be keen to get rid of the baby weight, you must consider that your body may not be ready.
Walking will help you to raise your heart rate - then once you feel comfortable doing that, specialist classes or one-to-one Personal Training sessions are a great place to start.
If you’re lucky enough to find the time (and childcare) to hit the gym, the cross trainer is a great machine to slowly raise your heart rate and so is the exercise bike. Both are low-impact. Swimming is another good alternative, and you can try running lengths in the water too.
Alternatively, if you’re exercising at home, consider upping the speed of your walk to a brisk pace or beginning with some bodyweight squats. Squat to overhead reach or toe touches is another great way to push your heart rate up and get everything moving while still keeping the impact to a minimum.
Whilst sweating can be good, it can also lead to injuries which can then set you back, so start slow and progress as you feel fit. And always remember to listen to your body!
