Postnatal exercise – when should you start exercising again? - Blog

Before you had a baby, working out could simply be part of your day. You’d leave work, get changed and head to the gym. You could go for a run in the morning, do a workout in the afternoon or spontaneously go for a long walk. After having a baby, for many women, every time they leave the house involves a lot of logistics. It’s not just that there’s less time. The way that time is available changes. The day can be unpredictable, and a plan made in the morning may no longer be relevant by the evening. That’s why getting back into exercise after having a baby often requires not so much greater motivation as a completely different approach to organising your training and a degree of flexibility.

Women after childbirth – returning to physical activity

When a free hour stops being truly free
Training has to fit into reality
A plan you don’t have to constantly catch up on
Guilt is not a good motivator
Spontaneity changes too
Don’t compare your current life with your previous one
Your partner and those around you matter
A short workout is still a workout
Returning to training doesn’t have to mean going back to your old life
FAQ – Frequently Asked Questions

When a free hour stops being truly free

Before you had a baby, an hour on the calendar could mean an hour to use as you pleased. There was plenty of scope for spontaneity. When a little one arrives, everything seems like a lottery at first. You might plan to do some exercises at home on your mat whilst your baby’s napping, but then suddenly, on that very day, your baby has no intention of falling asleep, or wakes up after five minutes, or perhaps you’re the one who’s had two sleepless nights and simply don’t have the energy even to sit up.

As a result, training ceases to be a task you simply need to slot into your diary. You also have to find a moment when you can actually do it. This is one of the reasons why your old training plan might stop working. Not because it’s bad, but because it was designed for completely different living conditions.

Training has to fit into reality

With a young child, a flexible approach works particularly well. Instead of assuming that your workout will always take place on Mondays, Wednesdays and Fridays at a specific time, you can set a few possible slots and make the most of whichever one actually works out. It’s also important to note that this is ‘if it works out’ and absolutely not to beat yourself up if you’re going through a tougher patch. It can also help to accept that not every training session has to be the same. If you don’t have time for a full session, a shorter activity might be more realistic than giving up exercise altogether just because you couldn’t find the perfect time.

A plan you don’t have to constantly catch up on

Women – returning to physical activity after pregnancy

One of the biggest problems is treating a missed training session as a debt. If you didn’t manage to train on Monday, you feel the need to train on Tuesday, and then make up for yet another session. When you’re living with a child, this sort of planning can quickly lead to frustration. Unforeseen situations are a natural part of life. That’s why it’s better to set priorities rather than draw up a list of non-negotiable tasks. You can decide what’s most important for that particular week. For one person, this might be a single strength training session; for another, two short runs or regular walks. If you manage to do more, it’s a bonus, not an obligation.

Guilt is not a good motivator

A woman who has recently given birth may feel that every moment spent training is time taken away from her family. On the other hand, she may feel guilty when she hasn’t managed to find time for exercise for a few days. Both attitudes can make it difficult to return to a regular exercise routine. Exercise doesn’t have to compete with your role as a mother, but neither should it be yet another task that has to be done at the expense of rest. It’s worth treating exercise as one part of life, rather than as a test of whether you’re organising your time well. Not every day needs to include a workout. Not every week will look the same.

Spontaneity changes too

Before having a child, you could go for a run or decide on a longer trip at any time. After the birth of a child, spontaneous activity often requires extra planning. You have to think about childcare, feeding times, the baby’s sleep, the weather, and where and when you’ll be back. Even a simple walk can involve more logistical considerations than before. This can make someone who used to be very active suddenly feel as though they’re ‘doing nothing’. Meanwhile, the circumstances in which this activity has to take place have simply changed.

Don’t compare your current life with your previous one

One of the biggest pitfalls is trying to get back to your previous level of activity at any cost. If you used to train five times a week before your pregnancy, that doesn’t mean that level has to be your benchmark now. It’s better to compare yourself with your own current situation. If you didn’t have children before, you may have had more time, quieter mornings and more opportunities to rest. These are completely different circumstances. Your old routine can serve as inspiration, but it shouldn’t be the yardstick for your current success.

Your partner and those around you matter

Organising your training after having a baby doesn’t always depend solely on the mother. If your partner, family or another close person can help with childcare, it’s worth clearly agreeing when you can have time to yourself. It’s not about "asking permission" to train. It’s about sharing responsibilities in a way that allows both parents to find space for their own needs. Sometimes the biggest change won’t be finding a better training plan, but agreeing that on a specific day the other person will look after the baby for an hour, whilst you can go out for a run or a workout in peace.

A short workout is still a workout

Women – postnatal exercise

As I mentioned earlier, just because you only have twenty or thirty minutes to spare doesn’t mean that exercise isn’t worthwhile. A shorter session can be beneficial, especially if it makes it easier to maintain a regular routine.

You can use this time for:

a short strength training session
a gentle run
a brisk walk
stretching exercises
exercising with your child, if possible and safe to do so

Not every workout needs to be as effective as possible. In a life where time is limited, it’s also important to actually be able to carry out the planned activity.

Returning to training doesn’t have to mean going back to your old life

After having a baby, exercise can still be an important part of your life, but its place in your routine may look different to before. Perhaps there will be fewer sessions. Perhaps they’ll be shorter, take place at a different time, or require planning in advance. This doesn’t mean you’ve failed or lost your previous way of life. It simply means the circumstances have changed.

The best training plan after having a baby is often not the most ambitious one, but the one you’re actually able to stick to – and one that allows you to take a break on days when you’re too tired or simply don’t have a spare few minutes. Maintaining a regular routine is important, but it defeats the purpose if it becomes a frustrating struggle.

"Returning to training after having a baby doesn’t have to mean going back to your old routine. Sometimes the greatest success is finding twenty minutes to exercise, and sometimes it’s consciously choosing to rest. A good plan should fit in with your current life, allow for recovery and give you the flexibility to make changes when the day doesn’t go as expected." Anna Zięba – Dietitian

FAQ – Frequently Asked Questions

When can you resume exercise after giving birth?

This depends on how the birth went, how you’re feeling and how quickly you’re recovering. Gentle activity, such as leisurely walks, is often possible relatively early on, provided there are no contraindications. Returning to running, high-intensity strength training or exercises involving jumping requires greater caution. It is worth discussing this with your doctor or a urogynaecological physiotherapist.

Does a 20-minute workout after giving birth make sense?

Yes. Shorter sessions can help you gradually rebuild your fitness and maintain a regular routine. You don’t need to exercise for an hour for a workout to be worthwhile. The most important thing is that the type and intensity of exercise are appropriate for your stage of recovery.

How can you find time to exercise with a young child?

It helps to set aside a few possible time slots rather than sticking to one fixed hour. It’s also worth sharing childcare responsibilities with your partner or seeking support from loved ones. This way, your exercise doesn’t have to depend solely on whether your child happens to be asleep.

Can you exercise after a sleepless night?

If you’re very sleep-deprived, it’s better to avoid intense exercise and opt for rest or a gentle activity, if you feel up to it. A lack of sleep can impair concentration and coordination, so it’s not worth sticking to your planned workout at all costs.

Do you need to return to your previous training routine after giving birth?

No. Your pre-pregnancy plan may not suit your current capabilities and responsibilities. You can start with fewer sessions, shorter workouts or walks, and then gradually adjust your activity to suit how you feel and the time you have available.

What should you do if you keep missing your planned workouts?

It’s worth letting go of the rule that you have to make up every missed session. Instead, you can set a flexible weekly plan and return to exercise when the conditions are right. You don’t need to do two sessions in a row to make up for a missed workout.

Can walks with your baby count as physical activity?

Yes. Walks are a form of activity; they can support your fitness and provide a gentle way to get back into exercise. They do not replace all types of training, but they are a valuable part of your daily activity.

What should you do if you experience pain or urinary incontinence whilst exercising after giving birth?

You should not ignore such symptoms or try to push through them. It is advisable to reduce the intensity or stop the exercise and consult a doctor or a urogynaecological physiotherapist. Appropriately tailored rehabilitation can help you return to physical activity safely.

Source:

https://thebarbellmamas.com/returning-to-sport-after-baby-what-the-research-and-real-life-say/