Returning To Exercise After Pregnancy

Returning To Exercise After Pregnancy

Postpartum And Exercise

The benefits of exercise during and after pregnancy have been widely researched. Exercise has been shown to improve physical and mental wellbeing and is an important part of recovery after both vaginal and caesarean delivery.

During pregnancy the body goes through many physiological changes including changes to hormone levels, as well as adaptations to organ systems, such as cardiovascular and gastrointestinal changes to cope with a growing foetus.

After delivery, the body goes through another major change, and exercise plays a key role in helping to cope with these changes and assist with the recovery process.

When Can I Begin Exercise After Pregnancy?

When you can return to exercise is dependent on the type of delivery you have had. Different types of exercise may be initiated at different stages of recovery.

After an uncomplicated vaginal delivery, you can often begin exercises within a couple of days, as you feel ready. These initial exercises may include walking and gentle pelvic floor exercises.

After a caesarean section, recovery may take longer. It is important to protect your incision to allow optimal healing, so it is generally recommended to wait 6 weeks before beginning exercise.

What Exercise Is Best Early After Pregnancy?

After delivery, it is important to focus on cardiovascular fitness as well as strength and muscle control.

Walking is a simple but effective way to ease back into movement, improve circulation and boost your energy. You can begin with walking on a flat surface at a slow pace, and gradually increase to inclines and pick the pace up as you are able.

A focus on strengthening of the pelvic floor muscles is especially important after delivery. It is very common for women to experience incontinence after the strain of delivery, and rehabilitation of the pelvic floor can assist with this. Pelvic floor exercises can also help to improve prolapse.

Here are a few pelvic floor exercises that you can begin with:

  1. Pelvic Tilts
  • Lie on your back with your knees bent.
  • Flatten your lower back by tucking your hips under and pulling your belly-button inwards to engage your abdomen.
  • Hold this for 5 seconds.
  • Return to your initial position (neutral spine) and repeat 10 times.

   2. Kegels

  • You can do these while lying, sitting, or standing.
  • Tighten your pelvic floor muscles as though you are trying to stop the flow of urine, aim for a ‘squeeze and lift’.
  • Hold this for 5 to 10 seconds and then relax.
  • Repeat 10 to 20 times.
  • Two techniques you can try are shorter holds and more repetitions or longer holds and less repetitions.

   3. Bridges

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Extend your arms on the floor on either side of your body with your palms flat on the ground.
  • Engage your belly-button and tuck your pelvis under to contract your abdominal muscles and Glutes.
  • Then lift your hips up off the floor while keeping your shoulders, arms, head and feet on the ground.
  • Hold for 5 to 10 seconds.
  • Slowly lower and repeat 10 times.

It is best to do these exercises little and often, about 3 to 5 times daily.

How To Safely Progress Exercises Post Pregnancy?

The Australian Government Department of Health and Aged Care recommends a gradual return to standard guidelines for activity for adults after 6 weeks post vaginal delivery, which means being active most days, to a weekly total of either:

  • 2.5 to 5 hours of moderate intensity physical activity
  • 1.25 to 2.5 hours of vigorous intensity physical activity
  • An equivalent combination of moderate and vigorous activities

Consider adding Pilates, yoga or beginning a low impact gym programme at 6 weeks postpartum. Once bleeding has stopped you can also begin swimming. However, it is important to note that everyone’s recovery is different, and you can seek professional advice from your physiotherapist, doctor, or midwife for tailored advice.

This guidance will be different at 6 weeks post c-section, in which case you will likely just be beginning more gentle non-impact exercises.

Generally, at 12 weeks after a vaginal or caesarean delivery, it is safe to begin higher-impact exercises such as running and return to sports. When returning to more intense exercise it is important to maintain adequate caloric and fluid intake for the increased energy output, particularly if you are breastfeeding.

Signs You May Be Doing Too Much

Everyone’s recovery after pregnancy is different. If you begin to experience any new or increasing pain in the pelvic area or abdomen, increased vaginal bleeding or bright red blood, you should seek medical advice. It is normal for the recovery process to take time – your body has undergone significant changes and you are adjusting to life with a new baby. It is important to listen to your body and seek advice from your physiotherapist or doctor if you have any concerns.