If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches, pelvic floor exercises and deep stomach exercises. It's usually a good idea to wait until after your six-week postnatal check before you start any high-impact exercise, such as aerobics or running.
- If you exercised regularly before giving birth and you feel fit and well, you may be able to start earlier. Talk to your midwife, health visitor or GP.
- If you had a caesarean, your recovery time will be longer, so talk to your midwife, health visitor or GP before starting anything too strenuous.
What should I be aware of before exercising?
- Your lower back and core abdominal muscles may be weaker than they used to be.
- Your ligaments and joints are also more supple and pliable in the months after birth, so it's easier to injure yourself by stretching or twisting too much.
- Don't rely on your pre-pregnancy sports bra. Your back and cup size are likely to have changed, so get measured for a new one.
How do I know if I'm overdoing exercise after having a baby?
- If your postnatal bleeding (lochia) gets heavier or changes colour (becomes pink or red) after activity, you could be overdoing it. You're also likely to feel very tired.
- Listen to your body. Pace yourself and make sure you get plenty of rest, too.
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