You’ve just welcomed your little bundle (or bundles) of joy into the world, and you are in that magical bubble of sleepless nights, visitors, how many ounces of milk are needed and remembering if you have even had a cup of coffee that day. That’s how we all start, but soon, it turns to wanting to get fit again, lose the ‘mum’ pouch, and try to get our bodies moving.
However, it may not be as easy as that.
As easy as 1, 2, 3, 4
Firstly, we need to take into account our babies who may or may not accompany us on our walk, gym session or sports training. In this modern world, it is a fact of life that our little ones will want or need to be nearby.
Secondly, we need to check our bodies and see what we can do. If you have had an easier birth and everything during pregnancy was hunky dory then we are in a good position to start with. But, if we are recovering from a c-section or a rollercoaster pregnancy and labour, we will need to make sure it is safe to continue.
Thirdly, we need to see how much we worked out during the pregnancies. If your pregnancy went to plan and you were still doing handstands and box jumps in the gym, then it is very likely you will be able to carry that on. However, if your back hurt, your hips were niggly and you were nauseous eight out of the nine months it may be that you need to build slowly back into it all and create new fitness programmes or training schedules.
Fourth, how is our mental health as we juggle the change to motherhood, looking after a small infant, negotiating all those roads and of course, hormones.
These are just some of the basic scenarios that I have mentioned, there are, of course, lots of other elements as well, both during pregnancy and postnatally.
The general rule of thumb
The general rule of thumb that I work by is six weeks or so if everything has gone to plan and around the twelve-week mark if you are coming from a c-section for when you can begin to go back to exercise and training. My other general rule is to listen to your body, which is easier said than done, as it will soon tell you what it needs. For instance, if a five-minute walk around the garden with your little one snuggled tight in your arms or one of those baby front carriers is enough, then that is day one. If you make it around the block on a thirty-minute walk, then brilliant, well done.
Everything to me is a building block. You start with the basics and build back on that (making adaptations as and when needed). If you have muscle memory (yes, it’s a thing!), then it will help you, and you may get back to playing that sport and getting a personal best sooner than expected. I also find that if you are as fit as possible going into a situation, then you do tend to recover a lot quicker as well.
Post-pregnancy key elements
Post-pregnancy, we also need to remember a few key elements that will now need to be included in our training schedules. The first is our core muscles, as these will help us in the belly area but also with our posture and alignment. During a pregnancy, our bump naturally makes us lean backwards, but post-pregnancy, some of us get stuck in that position and need to re-align to bring us more upright. Our core muscles will help us pick up our bundles of joy and protect our backs when doing so. When I talk core, I am not just talking about the six-pack either. I am talking all of those tummy muscles from six-pack (both upper and lower) to the obliques (sides) to those deeper muscles as well.
A lot of these strengthening muscles can be adapted and built into, for instance, the plank can be made easier by doing it on your knees or against a chair then build into jump plank…!
The next element is mobility for our back, hips and shoulders as we will constantly have little ones asleep in their favourite spot (the shoulder) or perhaps scooping them up from their cots, which may be lower than expected. Mobility will help loosen any stiff muscles and help us with our range of movement, which in turn will help our bodies stop getting too stiff and sore. Even the basics of a few shoulder rolls, ankle circles and hip tilts will help.
The third area is an important one, and it is our pelvic floor, where we will need to use Kegel exercises to help get everything back under control.
One final area of thought is our mental health. Any form of exercise, whether it be a walk around the block or a full-hour high-intensity gym session, will help your mental health. It is a time to listen to some music while you work out, chat to a friend if you can find one to come to a session with you or take a gym class where you may meet other new mums as well (look out for special mum classes in your area as they are around).
Getting back to fitness and sport
As I say, you will get back to your fitness regime or sport, but we need to do so gradually while looking after ourselves and our little one(s). You may also need to see what movements are in your required sport and work back into getting used to them. For instance, if your sport has a lot of twisting in it and during pregnancy you had to stop doing it, you will need to focus on that movement and adapt if necessary.
Another important element when coming back to fitness and sport is walking. It allows our bodies to move from very early on in our recovery progress (as long as we are feeling up to it), and you can add mile upon mile as you get back into fitness. Best of all, your baby can come along for the ride in a pram or carrier.
There may also be an opportunity to work with a specialised personal trainer (PT), someone who does ante and post-natal exercise or your own sports coach. Both people should be able to advise on the do’s and don’ts of post-natal recovery, keeping you safe during the process and helping you with programme and schedule design to help achieve your goal.
Final thoughts
Whether your goal is just making sure you keep healthy in that first year or working up to running a marathon or weightlifting your next personal best, it is incredibly important to listen to your body and work with trainers and coaches to achieve these.
You may find that as you start working out and your little one grows, they will start following and taking part in what you do. I can say that my little one was out in the pram on walks from one week old and in the baby backpack carrier from six months old, and now loves being out on a walk or being beside me while I do my core workouts.
This blog offers a compassionate and practical guide for new mothers reintroducing fitness post-birth. The emphasis on listening to one’s body and progressing gradually is both reassuring and empowering. For further insights into how exercise benefits overall well-being, including mood enhancement and stress reduction, you might find this article helpful: https://www.shemed.co.uk/blog/the-benefits-of-exercise. Together, these resources provide a comprehensive approach to postpartum fitness and health.
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