How to ease back into exercise as a new mum

The researchers advise new mothers to get back into the exercise in the first 12 weeks of birth, because it has been shown to improve mental health and sleep.

After examining 574 previous studies, experts from the Canadian Society for Physiology of the Exercise recommended that the new mothers are targeting at least 120 minutes of exercise per week, spread over four days or more. The guidelines, published in the British Journal of Sports Medicine, also strongly advise muscle training of the daily pelvic soil to prevent urinary incontinence.

However, in the middle of white nights, feeding and whirlwind of new responsibilities, the idea of ​​recovering in office may seem overwhelming.

We have spoken with certain experts who have described soft and realistic ways to reintegrate the physical form in your life, to help nourish your body and your mind while you are launching into this new chapter of maternity.

How long after childbirth can generally start to exercise, and what should they keep in mind at first?

THE NHS The website stipulates that if you had a simple birth, you can start a soft exercise as soon as you feel up to it – which could include walking, soft stretching, pelvic floor and belly exercises.

However, it also adds that it is a good idea to wait after your six -week postnatal check before starting a high impact exercise, such as aerobic or the race.

“Start slowly with soft and low impact movements and focus on recovery / rehabilitation of the floor and pelvic floor initially before high impact activities or with weights,” recommends Sarah Campus, personal trainer and founder of Fitness LDN Mums.

What types of exercises are the most beneficial for postnatal recovery?

“The most beneficial postpartum exercises include the exercises (kegels) of the pelvic floor which strengthen the stability of the nucleus and the nucleus activation exercises (such as deep breathing, pelvic inclinations) which restore the abdominal function”, explains the campus. “Body weight exercises (such as squats, gluteal bridges and modified pumps) are also good for strengthening force.”

The work of the resistance band (for lines, ticket pairs, mild earth lifts, etc.) can also be beneficial to support posture and muscle recovery.

“Resistance training is useful for postpartum recovery when you have started gradually,” says campus. “Start light, focus on the shape and progress gradually.

“It helps to strengthen the bottom of the heart and the pelvic floor, improves posture after changes related to pregnancy, stimulates metabolism, helps in postpartum weight management, reduces the risk of injury by reconstructing muscle strength and improving mental well-being.”

What are the cardio exercises that new mothers can integrate into their routines?

“I recommend cardio on foot and low impact exercises that improve endurance without tension,” advises campus. “For example, try cycling with low impact, swimming, low impact dance or aerobic.

“As always, start slowly, listen to your body and gradually increase the intensity. Remember that it took nine months to grow a baby – there is no precipitation. Take advantage of the newborn bubble.”

How can a new mother exercise an exercise with the management of a newborn and what are the time management strategies?

“Coherence on perfection is essential here, and new mothers can balance the exercise by making short training sessions (10-20 min) for efficiency or use nap time for quick training,” suggests the campus. “You can also try to exercise with the baby, for example, praise walks and training bearing babies such as squats and slots.”

There are also many postnatal baby classes designed specifically for new mothers.

“Carrifit and Buggyfit are really useful courses, where you bring your baby and learn by trained postpartum professionals who can help you gradually regain force,” explains Camilla Stewart, Managing Director for Bump class.

How can a new mother warn injuries when she returns to exercise, especially if she doesn’t feel sure of the limits of her body?

“The most important thing is to get advice according to your body, your physical level and your birth of a trained professional,” explains Stewart. “Women’s health physicolics are incredible for this, and we strongly encourage each woman to go be checked for about six weeks, before starting to do more than a quick walk.

“We often find that mothers have done things like giving themselves prolapps by going too much too much, so it is really important to develop gradually.”

What benefits for mental health can offer a regular exercise to new mothers?

“Regular exercise is extremely beneficial for new mothers during the postpartum period, helping to manage stress, improve mood and support your general well-being,” explains Stewart. “Studies show that exercise helps reduce postpartum and anxiety depression, freeing endorphins.

“Combining with a friend can also help prevent feelings of isolation.”

The campus accepts and adds: “Exercise can also help increase energy levels, fight fatigue and improve the quality of sleep.”