As a new mum, the postnatal period is an important time for you as your body heals and adjusts after childbirth. Exercise can be a great way to support your recovery, helping both your physical healing and mental well-being. In fact, regular exercise is one of the best things you can do for yourself during this time, with many benefits to your body and mind.

Physical Recovery and Fitness

Exercise plays a key role in helping you regain your strength and fitness after giving birth. Activities like walking, swimming, or gentle strength training can help restore muscle tone, improve your heart health, and boost your overall energy. Studies have shown that mums who exercise regularly after childbirth often recover more quickly and experience less physical discomfort, such as back pain or pelvic floor weakness. It’s a good idea to start slowly and ease into exercise, with gentle movements at first, gradually increasing the intensity as you regain strength.

Mental Health Benefits

Exercise isn’t just great for your body—it can also do wonders for your mind. It’s normal to experience mood swings or even feel a bit low after giving birth, and regular exercise can help lift your spirits. Physical activity encourages the release of endorphins, which are your body’s natural mood boosters. Exercise also helps reduce stress and anxiety, helping you feel more positive, energised, and capable as you navigate life with your newborn.

Key Exercises for Postnatal Women and Progression

After childbirth, it's important to focus on exercises that will help you regain strength in key areas, like the pelvic floor, abdominal muscles, and overall posture. Pelvic floor exercises (also known as Kegel exercises) are crucial for improving pelvic strength, particularly after childbirth, as the muscles can become weakened during pregnancy and delivery. Starting with gentle pelvic floor contractions can help you avoid incontinence and improve core stability.

Core exercises should be introduced gradually, starting with gentle movements such as pelvic tilts or abdominal breathing to reawaken the deep core muscles (like the transversus abdominis). Once you feel more confident, you can progress to more challenging exercises, like modified planks or leg slides, to build strength without straining your abdominal muscles. Be cautious with exercises like crunches, as they can put pressure on the abdominal muscles if performed too early after childbirth.

Additionally, postural exercises are important for improving back health and correcting any changes in posture that may have occurred during pregnancy, such as rounded shoulders or lower back pain. Simple stretches and strengthening exercises for the back, neck, and shoulders can help alleviate tension caused by carrying and breastfeeding your baby.

It’s always important to listen to your body and progress at your own pace. Start with low-impact activities and gradually increase the intensity as your strength improves. If you're unsure where to begin or feel discomfort, seeking guidance from a physiotherapist specialising in postnatal recovery can be really beneficial.

References

1. Richmond, M., et al. (2021). “Effect of Exercise on Postnatal Recovery: A Systematic Review.” BMJ Open.

2. Powell, C., & Smith, E. (2013). "The Benefits of Exercise After Childbirth." ScienceDirect.

3. Aftab, S., & Khan, M. (2022). "Postpartum Exercise Programs for Women: Benefits and Considerations." Pakistan Journal of Rehabilitation.

4. Williams, R., et al. (2022). “Impact of Exercise on Postnatal Health and Well-being: A Review.” Wiley Online Library.

5. Physio-pedia. (n.d.). “Postnatal Period: Postpartum Exercises.” Retrieved from https://www.physio-pedia.com/Postnatal_Period