How Soon Can I Return to Exercise Post-Partum?

After weeks of holding, feeding and rocking a baby it's a question that new mothers often ask themselves – how soon can I return to exercise post-partum? When can I start to leave the house and get back to the things I love? The answer, of course, depends on a number of factors, including the type of delivery you had and any potential complications. It's always best to check with your doctor before starting any kind of postnatal exercise routine, but in general, most doctors will give you the all clear around six to twelve weeks post-birth. In this blog post, we'll take a closer look at what you can expect from postnatal exercise – including the different types of exercise that are safe for new mothers and how you can slowly increase the intensity as you progress through your birth rehab.

Exercise is an important part of postnatal recovery, and it can help speed up your return to full fitness. Not only does exercise help to tone your body and improve muscle strength, but it also helps to boost your energy levels and mood - vital in those early sleepless days. It's important to start slowly, however, and to avoid any exercises that could cause discomfort or pain. Simple pelvic floor exercises are a great place to start – these exercises can be done anywhere, anytime, and they're perfect for new mothers who are still healing from labour.

If you had a vaginal delivery, your doctor may allow you to resume more strenuous forms of exercise after six weeks post-birth. If you had a c-section however, you may need to wait until twelve weeks post-birth before starting more vigorous exercise. Always consult your doctor before beginning any new exercise routine, and remember to start slowly and build up gradually.

There are a number of potential complications that can occur following childbirth, including prolapse, evulsion, and abdominal separation. It's important to be aware of these risks and to take the necessary precautions when returning to exercise post-partum. If you experience any pain or discomfort during or after your workout, stop immediately and consult your doctor.

The best way to ensure a safe and healthy return to exercise is to progress through a well-structured postnatal rehab program. A good rehab program will gradually increase the intensity of your workouts as you progress, while also focusing on the key areas of postnatal recovery – including the pelvic floor, core strength, and upper body. If you're not sure where to start, seek advice from a qualified postnatal fitness instructor or physiotherapist.

Returning to exercise post-partum can seem daunting, but with the right guidance and support, it's definitely achievable. Just take things one step at a time and remember to listen to your body – if something doesn't feel right, stop immediately and seek help. Been given the all clear? Our Brisbane Postnatal Pilates blocks are led by a physiotherapist and include a free short assessment. If you're not sure whether this is right for you, give our friendly team a call on 07 3706 3407 or email us at info@articulatephysiotherapy.com.au. We would love to be part of your return to exercise!