Motherhood and exercise
Motherhood changes you inside and out. After having a baby, your clothing size, breast shape, hip width
and even your shoe size might be different. These changes are evidence of the work your body has
done.
Postnatal exercise
Regular exercise has numerous health benefits, all of which apply equally to the new mother as at any
other stage of life. These benefits include assistance with weight loss, increased aerobic fitness, social
interaction and psychological wellbeing. Exercise after giving birth can also hasten recovery, and assist
with muscle strength and toning.
Always consult with your doctor before starting any postnatal exercise program. It is recommended that
you wait until the 6-week postnatal check with your doctor before commencing a group exercise
program, returning to the gym or personal training. Whether or not you are ready to exercise depends
on individual factors, along with any postnatal complications.

When to start postnatal exercises
Gentle exercise (such as walking) can generally be started within a few days after giving birth, or as soon
as you feel comfortable. Start when you feel up to it. Some women will feel able to start exercising early.
Six weeks after giving birth, most of the changes that occur during pregnancy will have returned to
normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel
ready to start exercising. If you did not exercise during pregnancy, start with easy exercises and slowly
build up to harder ones.
Keep in mind your lower back and core abdominal muscles are weaker than they used to be. Your
ligaments and joints are also more supple and pliable, so it is easier to injure yourself by stretching or
twisting too much. Avoid any high-impact exercises or sports that require rapid direction changes
Post 6-week
Walking, swimming (once bleeding has stopped), aqua aerobics (once bleeding has stopped), yoga, low
impact aerobic workouts.
12-16 weeks postnatal
Can progress to higher impact exercise such as running and sport, as well as increase load and volume if
pelvic floor is considered optimized.
After 16 weeks postnatal
Gradually increase exercise intensity at a rate that considers pelvic floor and abdominal levels, and any
ongoing postnatal complications.
Talk to your doctor for further recommendations and cautions.