Returning to exercise after…pregnancy

As we move from our 20s and enter our 30s and 40s, there are lots of life changes. Some are good, some bad. Pregnancy, illness or injury often appear on the scene and can throw a spanner in the works of living a healthy and active lifestyle.

So, in a special three part Trainer Tip series, I’ll be delving into how we can get back into moving like we once did (or near enough) and re-building our confidence.

First in the series is returning to exercise after pregnancy with mother-of-three and personal trainer Julie Ebbage from 28 Days Personal Training.

Ask That Fit Girl> How soon should you get back to exercise after pregnancy?

We all want our pre-baby body back as soon as possible. But the first thing we need to consider is that our bodies are still recovering after 9 months of carrying a baby to term. Post birth, our bodies are repairing and healing themselves and we need time to nourish and care for our body and baby.

When we are ready to begin exercise, the type of activity you do will depend on your birthing experience and your physical strength and fitness ability.

Ask That Fit Girl> What if someone was relatively fit before they gave birth?

I wouldn’t recommend anyone undertake exercise for at least 4-6 weeks post birth and 8 weeks after a cesarean. For some new mums it may be even longer. It is important to give your body time to heal as bleeding, tears, stitching and scaring need to repair, especially after a cesarean birth.

Your uterus takes 4 weeks to contract back to its pre-pregnancy size. The relaxin hormone, released during pregnancy and childbirth, also affects the ligaments and connective tissues which support our muscles, joints and bones. Relaxin can remain in the body up to 4 months after breast feeding. Therefore your pelvis and joint stability will be compromised, so build intensity slowly.

Listen to your body, give yourself and your beautiful baby the time you both need to heal and transition into this incredible new stage of life.

Ask That Fit Girl> What body bits should we take care of or look out for especially?

Despite your best efforts to take care of your posture, our lower backs are under significant pressure during and post pregnancy. New mums spend hours sitting when feeding. There’s also leaning over baths, patting over cots and changing nappies on anywhere there’s a flat, safe surface. Take extra care of your lower back and be mindful of how you lift, get in and out of chairs, move off the bed or get up of the floor. Think about your back when you’re bending forwards or sideways when looking after baby and how you move when you’re doing housework.

Pelvic floor is another big one. Trust me – if a midwife or physiotherapist has ever waved a picture of a prolapsed vagina (pelvic organ prolapse) in front of you, you will never forget it. You’ll be squeezing and strengthening that pelvic floor muscle every day!

Ask That Fit Girl> What kind of emotional roller coast is around the corner?

I remember crying in the shower after coming home with my first baby son Oskar. He was a week old and I was so overwhelmed at the sheer enormity of time I was spending breast feeding. My breasts were so sore and I felt so tired. My biggest advice to a new mum’s would be just take one feed at time, one day at a time and don’t put too much pressure on yourself.

Ask That Fit Girl> What exercises can mums do who’ve recently given birth?

I started walking within 2 weeks after giving birth to Oskar and swimming after 4 weeks but it all depends on how you are feeling and what type of birth you have.

Walking is a great way to get back into your fitness as you can start slowly and it’s as simple as walking out your front door. It’s so convenient as you can take your baby with you and you both benefit from being outdoors and enjoying some fresh air. The pram also helps soothe the baby to sleep and the motion can keep them sleeping peacefully for longer.

I love swimming as it supports all your joints and is gentle on your body as you build up your strength and endurance. Swimming is also mentally rejuvenating and calming. Being submerged in water feels cleansing, refreshing and is like a form of meditation as you block out all the noises and distractions of the outside world. Aqua Aerobics is another excellent water activity where you can increase intensity and incorporate core resistance without compromising your joints and risking injury.

Ask That Fit Girl> Is it ok to dive back into pilates and yoga if you were a regular before bub?

Pilates and yoga are very popular activities as you can find sessions specifically designed for new mums which incorporate pelvic floor and core strength exercises. Sessions for new mums will take the guess work out of it for you as they will remove high risk exercises. Crunches or sit-ups should be avoided if you have experienced abdominal separation. Standing squats should be avoided too as your lower back, hips and pelvis may not be ready to support your body weight or additional weight if using gym equipment.

Ask That Fit Girl> What advice do you have for juggling a busy lifestyle, and fitting in exercise?

The hardest lesson I have learnt as a new mum and even today as a mum of over 13 years is to drop any expectation of how things will play out.

Once you start an exercise routine it definitely won’t be an easy road because inevitably when your training is going well and you start to see results it will be interrupted. This stop, start, stop, start scenario can become extremely frustrating, de-motivating and tiring and it’s easy to see why mums give up or loose motivation.

So when you are ready to get back into exercise, be optimistic yet realistic, so you don’t get disappointed. Don’t give up if you miss a day or two or even weeks due to your responsibilities as a new mum.  Without question every minute spent towards becoming a healthier and happier mum counts.

With over 15 years in the fitness industry Julie’s experience gives her the leading edge in training clients across many components of strength and conditioning whilst achieving outstanding results. Julie’s wellness philosophy is that your training should be specifically designed and programmed around your individual strengths and limitations. This way, you’ll develop the skills, awareness and mindset needed to achieve your physical and personal goals for life.

Follow Julie on Facebook and if you like what you’ve read, Julie has a complimentary PT session for Ask That Fit Girl readers who are new to the scene. Simply call her on 0431 777 917. That’s awesome, Julie, thanks!

*Remember to always seek the advice of your GP before starting exercise if you have concerns.