You may feel more tired in the first few months after having a baby due to interrupted sleep, the extra demands of motherhood and breastfeeding. It is important to check with your doctor, midwife, physiotherapist or continent's professional before returning to sport or exercise after giving birth.
In the first six weeks, walking is recommended. Gradually build up to a 30-minute continuous walk over six weeks. Check that you can return to low-impact exercise from six weeks if there are no continence issues and you have approval from your doctor and women's health physio.
Avoid high impact and strenuous exercises during the first 12 weeks so that means no weights, sit-ups or running. Before trying to return to high impact activities you can check your pelvic floor strength by coughing with a full bladder or jumping with a full bladder. Only continue with high-impact activities if there's no urine leakage.
Fatigue and over exertion during exercise can increase your risk of injury. It is important to listen to your body and how you are feeling. Be aware of any warning signs of pain or discomfort. Slow down if necessary to allow this to subside, rather than pushing through the pain. It's recommended to see a Woman's Health Physiotherapist from six weeks to guide your return to activity and keep up your pelvic floor exercises.
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