Following on from our blog about pre natal training a few weeks ago, we spoke to KBPT founder Kate about exercising after pregnancy. So, if you’re expecting at the moment or you’re already a new mum, here’s your chance to find out how KBPT can help you get fitter and healthier.
“Having a baby is one of the hardest things your body will ever go through, both hormonally and physically,” explains Kate. “So it’s really important that, when you start exercising again, you do it carefully and safely. We can work with you to introduce the right kind of exercise at the right time and support you through that challenging first year.”
Most women have a post natal check around six to eight weeks after the birth and this is a good opportunity to discuss with their GP or health visitor whether it’s OK to start reintroducing exercise. We also suggest to our KBPT clients that they book a women’s health check with a physio at this time, especially if they had a difficult pregnancy or labour (we recommend OM Therapy in Dalston).
“A physio can do a more in-depth check-up and provide advice about dealing with issues like abdominal separation and pelvic floor problems. Using the results of this check-up, we work with our clients to create a post natal training programme that might include strength training, gentle cardio and nutrition advice,” explains Kate.
The benefits of exercise after giving birth include strengthening the body (especially the core), reducing imbalances (e.g. from always holding the baby on the right hand side), preparing for awkward movements (e.g. putting a baby seat in the car or picking up toys), helping to avoid injuries and reduce discomfort (e.g. lower back pain) and supporting weight loss. Regular workouts can also help to reduce stress and anxiety by creating a sense of ‘me’ time and encourage good sleep.
Every post natal client is different. Some women exercised regularly before the birth; others are completely new to it. Some had a straightforward birth; others experienced complications. Some have time to exercise three times a week; others want a few 10-minute workouts they can fit in while their baby sleeps.
Of course, there are some situations where a specific type of exercise is required – for example, if someone’s pregnancy has resulted in abdominal separation (Diastasis Recti) and/or they are experiencing pelvic floor problems. Our KBPT trainers also take particular care with clients who are breastfeeding as the hormone relaxin continues to make their ligaments and joints much more supple and prone to injury.
As Kate explains, “We take a rehabilitation approach with our clients who have recently given birth. We understand the risks of pushing the body too hard so, instead, we focus on lower intensity exercise at first. Strengthening the core is also really important. Exercising regularly has so many benefits for new mums and we love being able to support them.”
Read our blog about pre natal training and contact Kate at kate@kbpersonaltraining.co.uk to find out more about KBPT’s pre and post natal programmes.
Visit the NHS website and National Childbirth Trust website for pre natal exercise tips.
