Finding the Right Time to Start Exercising After Birth: My Journey and Tips

Returning to exercise after giving birth is a unique journey for every new mother. As someone who is currently 11 weeks postnatal and started exercising again at 8.5 weeks, I can attest to the importance of listening to your body and mind before jumping back into a fitness routine. With three children, experience has taught me that there's no one-size-fits-all approach.

My Personal Journey

With my first baby, I was eager to get moving as soon as I hit the six-week mark. However, I quickly realized that my body needed more time to heal. I had to slow down and focus on the basics longer than I had anticipated.

When my second child arrived, I wasn't in the right headspace to start exercising at six weeks. Instead, I stuck to walking and gentle stretches until around eight weeks, when I finally felt ready to incorporate light workouts.

This time around, physically, I felt ready to start postnatal workouts at six weeks. However, juggling two toddlers and a cluster-feeding newborn made it difficult to find the time. It wasn't until 8.5 weeks that I could officially start my postnatal plan, and I'm really enjoying it now.

Listening to Your Body and Mind

There are numerous reasons why you might not feel ready to start exercising, whether they are physical, psychological, or circumstantial. These reasons are valid and should not be ignored. While six weeks postnatal is generally recommended as the earliest time to begin exercising, it's essential to go at your own pace. Here are three main factors to consider when deciding if the time is right for you:

1. Does My Body Feel Ready?

   - Are you free from any pain?
   - Are your stitches healed?
   - Have you stopped bleeding?
   - Do you feel comfortable moving?

2. How Do I Feel Emotionally?

   - Beyond the typical exhaustion of new motherhood, do you have any energy to spare for exercise?
   - Are you mentally prepared to incorporate workouts into your daily routine?

3. Do I Know What to Do?

   - Have you seen a physiotherapist for a postnatal checkup to understand where your body stands?
   - Do you have a clear plan or program to follow?

A Checklist for Returning to Exercise

When considering a return to exercise, keep the following points in mind to ensure you're ready:

- Physical Readiness: Check for any lingering pain, ensure stitches are healed, bleeding has stopped, and you feel comfortable moving. Your 6 week check is a great time to seek advice if you have any issues that seem to be taking longer to recover. There is plenty of help available and we strongly advice seeking the help of a women's health physiotherapist if physical problems persist. A postnatal checkup with a physiotherapist can provide valuable insights into your body's readiness and guide your exercise routine.

- Emotional Readiness: Beyond feeling exhausted, assess whether you have the mental and emotional energy to start exercising. Do not put pressure on yourself, just because you have reached the 6 week milestone. There are plenty of us that simply don't feel ready until months after this.

- Circumstances: You might be feeling ready but the reality of your life situation makes it difficult, having other young children or even another person who you care for can mean it's difficult to carve out the time. Our advice would be don't wait for everything to be perfect. If a short workout is all you can achieve, if you have to stop and start, have your baby by your side or wait for nap time, it's all about what feels doable for you.

- Preparedness: Have a plan in place. Start knowing whether your baby is going to be by your side, whether you are going to work out with your baby by your side or if you have a partner or family member who might be around to take your baby for a walk whilst you dedicate 20 minutes to yourself. Know what exercise you are going to do. It really helps having a specific post natal exercise plan to keep you safe. Your body has changed and still in recovery. A gradual build up in exercise is vital, connecting back to your core and pelvic floor long before you consider cardio and strength exercise. Our complete post natal subscription takes you from the early weeks through to a gentle 12 week return to exercise plan, followed by a boost to your fitness with the Club. It couldn't be easier to get started. 

 

Remember, every journey is different, and there's no rush to get back into exercising. Listen to your body, honour your feelings, and start when you're genuinely ready. Taking it slow and steady will ultimately benefit both you and your baby.