Return to exercise safely after giving birth

During pregnancy our bodies undertake a massive change. This change is not only physical but also hormonal and lasts for 9 months! At the end of this 9 months we then give birth. This whole cycle is incredible and shows what the female body is capable of.

After all of this, it is important to undergo a rehab process and getting back into activity and exercise after pregnancy is different for everybody.
Luckily, there are some general guidelines that it is important for everyone to know about and understand!

Exercise in the first 6 weeks after giving birth

For the first six weeks it is really important that you try to get some rest. Getting used to being a mum if this is your first baby, or looking after several children is an adjustment period which is not always smooth sailing.
In this period, it is really important to listen to your body and do what is necessary rather than lots.
You can gradually increase your walking and start your pelvic floor exercises.
After your 6 week check

From 6 weeks, you are safe to return to things like:
Pilates
Yoga
Cycling
Swimming
Simple impact exercises such as mountain climbers and single jumps

There has been lots of research into when it is safe to return to running postpartum and overall we suggest that you give yourself 12 weeks before beginning a gradual return to running programme. At this point you can also start preparing for your HIIT classes.

Most importantly, it is important to remember that exercise has multiple health benefits so getting back to activity is always a positive. Listen to your body and if you are experiencing any symptoms or pain, please do seek help or guidance.
 

Sources: Complete Physio