So how long does it take to start to feel normal again?
Being pregnant, giving birth and caring for your newborn baby can be both physically and emotionally demanding. Post natal exercise can have many benefits, however this is something that should be introduced gradually and after postnatal check-ups by your GP or midwife. These appointments usually occur around 6-8 weeks post birth or 8-12 weeks if you’ve had a C – Section.
Everyone is different, and although you may be physically ready to return to exercise, it may take a while for you to feel psychologically and emotionally ready, so don’t beat yourself up or push yourself to get back into it too soon!
“9 Months In, 9 Months Out”
You’ll probably find that’s what most people say when you’ve had a baby. But for some it can take weeks, for others months and years.
In my experience this really does depend on how you feel on the inside as well as on the outside.
For me I’d say it probably took just over a year before I felt more myself again. Before being pregnant I was very much into running and going to the gym but as I started to get bigger, I stopped exercising as much.
When I felt ready to return to exercise (about 6 weeks postpartum) I really wanted to make sure that I was physically strong enough to do so.
My 3 Top Tips for Postpartum Recovery
1. Book yourself in for a Mummy MOT
“What’s a Mummy MOT?”
Surprisingly, not many women know what a Mummy MOT is but I would definitely recommend booking that appointment!
A Mummy MOT is a comprehensive postnatal check up for women following both vaginal and C-section deliveries. It will assess how your posture, pelvic floor muscles and stomach muscles are recovering after childbirth. Your Mummy MOT physiotherapist will then provide you with gentle exercises and treatment to help with your recovery – and get you back on track with your fitness goals.
It’s not just for new mums either! You can have a Mummy MOT even if you had your children years ago.
From my own examination I found out that I had a 5cm Diastasis Recti (abdominal separation) and therefore really needed to work on strengthening my core before returning to any high impact exercise or weight training.
I was advised not to return to this level of exercise for another 3 months and could have caused a lot more damage by going back to the gym too soon!
You can find out more about the Mummy MOT here…
https://www.themummymot.com/about
2. Become a MUTU Mama
If like me you struggle to fit in post natal exercise around your routine then check out the MUTU System.
I absolutely love this programme! It’s divided into modules with exercise videos you can follow each day and the additional benefit of MUTU food advice. All you need is a minimum of 12 minutes of you time per day! The exercises are easy to perform and you can follow the programme at your own pace.
There’s also an online community of other MUTU Mamas and professional advisors to offer support if you need it.
MUTU is medically recommended and a proven support program for all mums! It provides evidence-based proven techniques to improve pelvic and abdominal symptoms from ‘baby belly’ or diastasis recti to embarrassing leaks, painful sex or prolapse symptoms.
3. Attend Mum and Baby exercise classes
Lets face it, exercising at home on your own can become a bit tedious and boring. One great way to get out and socialise is by attending Mum and Baby Bootcamps!
You’ll meet other local mums, make new friends, share experiences and be there to support one another.
Mum & Baby Bootcamps incorporate different exercise formats, using body weight and weights to give your full body a workout. With a big focus on retraining and building strength in your core and pelvic floor.
Kate at Brook’s Fitness is a pre and post natal exercise specialist, so all exercises are suitable and can be adapted for your experience level and ability. Childcare isn’t an issue either, as your little ones are more than welcome to join the fitness fun!
The atmosphere is easy-going, relaxed and informal so if you need to take 5 for a bottle/breastfeed/snack break or nappy change you can join in as and when you want to.
Kate’s classes are based at Station 22 Health and Fitness club in Rossendale, you can find out more about her classes here…
Get back to being you
So once you’ve settled into a routine with your little one and are feeling physically and emotionally ready.
Remember to get back to focusing on YOU, YOUR health and YOUR well-being.
