When can I exercise after birth is a question we get asked ALL the time by new mums who are keen to start moving their bodies and start feeling strong and mobile again….. And as much as I’d love to have one, there is No one size fits all answer to this question - Sorry! But there is also no one size fits all answer to your past fitness level, exercise goals and your birth story!

Mostly in Australia we have a 6 week postnatal check with your GP, midwife or Obstetrician where they will check how both you and the baby are going in this early period - including feeding, bonding, mental health and mood, wound healing, uterine contraction, and so so many other things. This may include a quick assessment of your pelvic floor and any abdominal separation but it’s not the main focus of this appointment when there are so many things to cover.

If everything is going well, you will probably be told that you can start some light exercise post partum from their point of view. However - it’s worth considering what ‘Light Exercise’ means to you - is it a walk along the Bondi promenade, a Spin class, F45, Running Bondi to Bronte or Yoga? You may have a different view of light exercise to somebody else. Different exercise sessions have different loads on the body and therefore different considerations. 

The gold standard for Postnatal care - as well as the 6 week postnatal check with the GP/Obstetrician/Midwife is a 6 week Postnatal check with a Womens’ Health Physiotherapist who will specifically look at your pelvic floor muscle function and strength, prolapse risk, abdominal muscle strength and any separation, general musculoskeletal issues and function, and anything else relevant to your body and movement to allow a safe return to the specific activity that you want to do.

In many other counties in the world, this is already standard practice and there is currently a push from health professionals and politicians to have the same standard of care in Australia….. It’s coming! 

Bearing in mind that there is a wide scope of exercise, it’s important to consider what you want to return to and how to strengthen your body to get there. If you sprained your ankle or tore your hamstring, you would likely go through a 6-12 week strengthening program before you started running again or doing a HIIT class without any modifications. It’s important to rehab and strengthen your body with a similar degree of importance after 9 months growing a baby and then the birth - it’s an amazing thing your body has just done, and it needs time to recover and get strong! 

The First 6 Weeks Exercise After Birth Recommendations

In the first 6 weeks postnatally we recommend walking - being mindful of how much you wear your baby in the carrier and hills/stairs as it’s more load on your body and pelvic floor. You can also start some pelvic floor exercises straight after the birth and stretches for your upper back and shoulders. After 6 weeks it’s different for everyone, but it’s usually a progressive program of strengthening and training to get you back up to the level you want to be at.

Postnatal Pilates, yoga and bootcamps can be amazing, if run by instructors who understand the considerations for a newly postnatal body and you can start to work hard! But make sure you have had both of your 6 week checks first so you understand any modifications specific to you. 

12-16 Weeks Exercise After Birth Recommendations

General guidelines say that it takes 12-16 weeks before you should consider returning to impact exercise, however this is variable and some women may be ready sooner and some will take longer than this. So my greatest piece of advice is to get yourself to a Women’s Health Physio first, as prevention is so much better than a cure. When you do get the all clear to start impact, start with lighter weights, shorter runs and be mindful of hills and stairs - don’t do them at the end when you are tired. 

And get a supportive, comfy bra if you’re breastfeeding- it will be a godsend!

Want some recommendations on who to train with or just some advice???

Shoot me an email: sarah@balanceinmotion.com.au

Sarah x