Our friends at OM Therapy in Dalston have shared some valuable information about returning to exercise after giving birth, and we thought it would be helpful to pass it along!
When Can I Return to Exercise After Giving Birth?
Getting back to exercise post-baby can boost your mood, strengthen your muscles, improve sleep quality, and increase energy levels. Plus, it can help reduce stress and anxiety. However, starting a workout routine after childbirth can feel daunting, and knowing when to begin is crucial.
Pelvic health physiotherapist Courtney Hall says: “Every woman’s recovery time is different, and when they feel ready to start exercising will depend on the individual.”
Here are Courtney’s general guidelines for exercising after birth:
Six Weeks After Birth
“During pregnancy, the body goes through many physical and hormonal changes, so it’s important to allow your body to rest afterward,” says Courtney. “Plus, you’ll be busy with a newborn baby!”
“If you feel ready to work out, start with breathing and pelvic floor exercises, along with gentle abdominal strength moves and stretches to target your neck and back muscles.”
“At six weeks post-labour, you can begin low-impact exercises like yoga, Pilates, swimming, cycling, and general bodyweight moves. If you feel comfortable, you can add light weights, but start slowly and gradually increase the weight.”
Beyond Three Months
“The most common question women ask after having a baby is: ‘When can I return to running and HIIT training?’ Current guidelines recommend waiting at least three months before introducing high-impact exercise. For some, it may take longer. It’s important to start slow and gradually increase distance, pace, and intensity to avoid injury.”
If you need guidance on returning to exercise or are interested in a new fitness plan, Pelvic Health Physio Courtney can provide advice and create personalized programs to meet your needs and goals. Check out their website for more info: OM Therapy
For more personalized training and support, contact KBPT at kate@kbpersonaltraining.co.uk. We’re here to help you achieve your fitness goals in East London or online!
