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Key takeaways

• Always get clearance from a doctor or physiotherapist before starting strenuous exercise.
• Begin with gentle movements like walking and pelvic floor exercises when you feel ready.
• Adapt your exercise routine, as your joints may be looser than usual after birth.
• Listen to your body for signs of overdoing it, such as increased bleeding.

Getting clearance to exercise

After a straightforward vaginal birth, you can start gentle exercise as soon as you feel ready. This includes walking and gentle stretches. You can also do pelvic floor and tummy exercises. It is usually best to wait until after your 6-week postnatal check before starting high-impact exercise.

High-impact activities include aerobics or running.

Your recovery time will likely be longer if you had a more complex birth or a caesarean section. It is important to talk to your midwife, health visitor, or GP before starting anything strenuous. Your GP may recommend waiting at least 12 weeks before high-impact exercises like running. Seek advice from your GP or a physiotherapist for any complications during pregnancy, birth, or other health conditions.

Your 6 to 8-week postnatal check is a good time to discuss getting active again. A GP or physiotherapist can give you specific advice. If you have any pain or discomfort in your tummy, tell your GP. They can refer you to a physiotherapist for tailored exercises.

Your first gentle movements

You can start gentle exercise soon after birth if you feel up to it. This includes walking, gentle stretches, and tummy exercises. Your midwife or a physiotherapist who specialises in pregnancy and birth (a maternity physiotherapist) can show you how to do these.

Pelvic floor exercises

You should start doing pelvic floor exercises as soon as you can. These exercises strengthen the muscles around your bladder, vagina, and anus. This can help stop you from leaking wee or poo (incontinence). It can also help if your pelvic organs have slipped down from their normal position (prolapse). You can do them lying down, sitting, or standing.

How to do pelvic floor exercises

To do pelvic floor exercises, focus on the squeeze:

• Squeeze your bottom – as if you are holding in wind.
• Squeeze around your vagina and urethra – as if you are stopping the flow of urine.

Practice both long and short squeezes:

• Long squeezes – Hold the squeeze for as long as you can, aiming for up to 10 seconds. Then relax completely.
• Short squeezes – quickly squeeze and then immediately release the muscles.

General tips and frequency:

• Aim to build up to 10 repeats of each exercise, at least 3 times a day.
• Remember to keep breathing normally while you exercise.
• Do not pull in your tummy when you squeeze.

Tummy exercises

This exercise can help tone your tummy muscles.

1. Lie on your side with your knees slightly bent.
2. Let your tummy relax and breathe in gently.
3. As you breathe out, gently draw in the lower part of your tummy like a corset.
4. This action narrows your waistline.

Gentle walking

Getting out with your baby is good for your mind and body. Even a gentle walk with the pram around your local area is good for you. Start gradually at first. Begin by taking your baby out in their pram, buggy, or sling.

You can gradually build up to doing 30 minutes of walking at least 5 days a week. You do not need to do it all at once. You can do three 10-minute walks or two 15-minute walks if that works better. When pushing a pram, keep your arms bent and your back straight. Ensure the handles are at the right height, with your elbows bent at right angles.

Adapting exercise for your postnatal body

Your body changes a lot during pregnancy. Your tummy muscles and pelvic floor stretch. The way you walk and stand also changes. This can also make your joints feel less stable. These changes can impact how soon you can get back to being active.

Your lower back and core tummy muscles may be weaker. Your ligaments and joints are also more supple and flexible for a few months after birth. This means there's a slightly higher chance of an injury, so it's a good idea to be gentle and avoid stretching or twisting too much.

Breastfeeding considerations

If you are breastfeeding, wear a sports bra over your nursing bra for extra support. It is a good idea to feed your baby before you exercise. It's also important to drink plenty of water. Activity and exercise will not affect the amount of milk you make.

Exercising with your baby

Many postnatal exercise classes allow you to bring your baby. Some classes even include your baby or pram as part of the exercise. Ask your health visitor if they know of any classes in your area. If you join a general class, tell the instructor that you have recently had a baby.

You can also build activity into your daily routine:

• Use the stairs instead of a lift.
• For short journeys, walk instead of taking the car.
• When picking things up, bend your knees with a straight back. This strengthens your thigh muscles and helps avoid back strain.
• Hold heavy objects close to your body.

Signs you might be overdoing it

It is important to listen to your body and pace yourself. You should also get plenty of rest.

Watch for these signs that you might be overdoing exercise:

• Your bleeding after birth (lochia) gets heavier – if your bleeding gets heavier or changes colour to pink or red after activity.
• Feeling very tired – this can be a sign you need to slow down.
• Pain – especially in your joints, back, or pelvis.
• Dizziness or lightheadedness – feeling faint or unsteady.
• Urinary leakage or increased incontinence – a worsening of bladder control.
• Pelvic pressure or heaviness – this could indicate a pelvic organ prolapse.
• New or worsening abdominal separation (diastasis recti) – a noticeable gap between your abdominal muscles