The last thing you'll feel like just after birth is exercise -
and in the following weeks, what with all that breastfeeding, settling, bleeding and recovering
from childbirth, it's hard to get motivated to do much else.
But the good news about postnatal exercise is that it doesn't
involve anything difficult (no weights, jogging or jumping!). In
fact, it's focused on slow, gentle recovery which will actually
make you feel better, not worse.
I do remember being shocked by the hospital physio who popped in
the day after I'd had my first baby and chirpily asked if I was
doing my pelvic floor exercises. I could have
sworn I'd delivered my pelvic floor along with the baby as it was
all pretty numb down there.
But within a week, your body will be well on the way to
recovering from childbirth.
Gentle exercise is going to make your recovery faster - and give
you more energy along the way. There's also research showing that
regular exercise can be very helpful for women with postnatal depression.
Most Australian maternity hospitals run postnatal exercise
classes, often coordinated by a physiotherapist; and hospitals also
usually have handouts with suggested exercises.
Common postnatal exercise recommendations
Here's a summary of the more common recommendations:
First Six Weeks
Your body will take around six weeks to recover from the rigours
of childbirth and during this time, it's important not to push
yourself or to try things that you did before you were
pregnant.
Avoid lifting heavy weights, doing strong abdominal crunches or
sit ups or any high-impact activity. Don't try anything with sudden
changes in direction - like netball, sprint training or contact
sports. Check with your doctor before embarking on any exercise
program.
While you are experiencing post-partum bleeding, many experts
recommend that you avoid swimming, to minimise any risk of
infection.
First Three Months
As pregnancy hormones leave your body, it can take three to six
months for your ligaments and joints to return to their
pre-pregnancy tightness. It's important to avoid activities that
can put excess strain on your ligaments and joints at this time, to
minimise your risk of injury.
If you were accustomed to a high level of exercise before your
pregnancy, and continued to be physically active in pregnancy, your
body may recover more quickly however it is important to take your
recovery slowly to make sure that you can continue physical
activity seamlessly.
Avoid high-impact exercise and sports including things like
water skiing. Avoid strong stretching or lifting heavy weights
until your body has had a chance to recover.
If you try to build up to your previous level of activity
slowly, you have a far greater chance of avoiding injury. Talk to
your doctor about any concerns you have.
Expert Exercise
If you're keen to get an exercise program in place, a
physiotherapist or a specialist exercise physiologist can help you
develop a safe program tailored to your needs.
Basic cardiovascular exercise and body-weight exercises like
gentle calisthenics can be enough to restore a base level of
fitness and can be done with a baby in tow.
BASIC EXERCISES
Here are some basic exercises that every woman should do after
childbirth to return her body to good health.
Pelvic Floor Exercises
Gently try pelvic floor exercises as often
as possible.
A good tip for new mums is to practice your pelvic floor
exercises each time you go to the toilet. Unless you have had major
trauma, getting your pelvic floor muscles back into shape can
happen remarkably quickly when you exercise these muscles
frequently.
Walking
It can be really hard to get out of the house with your new
baby, but research does show that some regular light exercise not
only helps with your cardiovascular fitness and recovery of the
muscles that were stretched during pregnancy, it also can help lift
your mental health.
Try setting a time - early in the morning or in the
evening - when you can pop your baby into the pram and take a
walk for 30 minutes or so around your neighbourhood.
Start slowly if you haven't done much walking recently; but
after a few walking sessions, you will be able to pick up the pace
a little bit.
Most babies enjoy a ride in the pram, so if you have trouble
settling your baby, taking a walk can not only make your baby
happier, but is also likely to make you feel better.
Not only will you feel better physically, you might also combat
those feelings of isolation common in the early days at home alone
with a little baby; often, walking your little baby in the pram can
lead to some conversations with neighbours you hadn't met before,
and perhaps you will meet nearby parents.
Abdominal exercises
For the first six weeks, make sure that any abdominal exercises
are very gentle, that your muscles are supported and that you don't
push yourself too far.
Seek information from a reliable advisor. Hospitals often supply
exercise sheets written by specialist physiotherapists which will
help to return muscle tone to the deep muscle layer known as the
transverse abdominus which separates during pregnancy.
Initially, you can start some very simple abdominal exercises by
lying flat on your back, with bent knees and both feet on the
floor. Then, as you breathe in, contract your belly button towards
your spine. Try this a few times until you can feel the muscles
responding.
After a few days, if you feel this is working more effectively,
try the same exercise, but this time, as you contract your belly
button, lift your head and shoulders gently off the floor. Repeat a
few times at first and aim to do around ten lifts.
After the first six weeks have passed, you should be able to
exercise your lower abdominal muscles, by lying with knees bent and
then slowly sliding your feet along the floor to straighten your
bent knees.
Note: Do seek advice if you are unsure about any
exercises you plan to do.
By Fran Molloy - journalist and mum of 4