The postpartum period is a crucial time for new mothers to focus on their recovery and well-being. It is essential to approach physical activity with caution and to consult with healthcare professionals before starting any exercise regimen. Here are some safety tips to ensure a safe and effective workout routine during this delicate phase:

Listen to your body

Pay close attention to how your body feels during and after each exercise. If something feels off, modify or skip that movement. Your body has undergone significant changes, and it’s important to proceed with care.

Choose the right environment

Opt for a spacious, clutter-free area to prevent accidents during your workout sessions. A safe environment minimises the risk of injury for both you and your baby.

Invest in proper equipment

Having the right gear is crucial. Ensure you have a supportive baby carrier and comfortable workout attire, including proper clothing and footwear.

When to start exercising after birth?

The question of when to start exercising after giving birth varies for each individual. Dr Hana Patel, NHS GP and GP medico-legal expert witness, offers her professional advice on this topic.

“I normally advise women after giving birth, especially if they had a relatively uncomplicated vaginal delivery, that they may, after being cleared by their GP, start gentle exercise as soon as they feel up to it. This could be walking, gentle stretches, or pelvic floor and tummy exercises. Before discharge from the hospital, you may even receive a visit from the physiotherapist, who will provide advice and a leaflet on this matter. It’s usually a good idea to wait until after your six-week postnatal check before starting any high-impact exercise, such as aerobics or running.

“For women who have undergone surgery or had a complicated delivery, I recommend discussing with your GP first. After a caesarean section, your recovery time might be longer.

“Your pre-pregnancy fitness level may also influence what exercises you can start with. Exercises that are gentle on the pelvic floor muscles and the lower back and core abdominal muscles, which may be weaker post-delivery, are often better choices. Ligaments and joints are also more supple and flexible for a few months after birth, increasing the risk of injury if you stretch or twist too much.

“Another important consideration is that your bra size changes after having a baby. Your back and cup size are likely to have changed, so getting measured post-delivery is advisable.”

Encouraging activity for babies

Regular activity sessions are crucial for a baby’s development. The NHS advises that babies under one year old should be encouraged to be active throughout the day in various ways, including crawling. If your baby is not yet crawling, encourage physical activity by helping them reach and grasp, pull and push, and move their head, body, and limbs during daily routines and supervised floor play. The NHS also recommends incorporating at least 30 minutes of tummy time spread throughout the day when your baby is awake.

Once babies become more mobile, encourage them to be as active as possible in a safe, supervised play environment.

Parent and baby workouts

Parent and baby workouts are designed not only for physical health but also to strengthen the bond between parent and child. Dr Patel shares her insights on these activities: “As a mum myself, I know that being active can seem like the last thing you want to do after having a baby. However, regular activity can help you relax, keep fit, and feel energetic. Evidence shows that it can also help the body recover after childbirth and may help prevent postnatal depression. Some postnatal classes allow you to participate with your baby at your side, incorporating the baby and their pram or buggy into the workout.

“However, it’s important to exercise caution. Do not push yourself too fast or too hard in the post-natal period, as this can lead to pelvic floor dysfunction, causing symptoms like leaking when sneezing, coughing, or laughing.

“The age of the child is also important, as shaking can be dangerous, especially for young babies with disproportionally heavy heads and underdeveloped neck muscles. If you are baby-wearing during exercise, ensure the baby does not slump over in the sling during the class and does not fall asleep facing out.”

Fitness Superstore’s recommended workouts

The Fitness Superstore team has curated some of the best parent and baby workouts that are gentle and adaptable to any fitness level, ensuring a positive experience for both parent and child.

• Baby weight squats. These can be done anywhere, anytime, and are suitable for newborns. Hold your baby securely against your chest, stand with feet shoulder-width apart, and lower into a squat, keeping your back straight. Push through your heels to return to the starting position, and repeat for 10-15 reps. Ensure you do these squats in a clear area to reduce the risk of bumps and knocks from surrounding furniture.
• Mummy/Daddy & Me Yoga. Yoga poses such as Baby in the Aeroplane Pose, Parent-Child Seated Forward Bend, and Parent-Child Tree Pose are great for bonding and incorporating gentle stretches and movements. These poses can be adapted for sessions from about six months old or when your baby starts sitting up without support.
• Pushchair power walks. Pushchair power walks can be done anytime, anywhere. Simply take your baby for a stroll in their pram or pushchair at a brisk pace. Incorporate interval training by alternating between power walking and short bursts of jogging. Choose parks or trails away from crowds and traffic to avoid collisions and adjust your pace as needed.

Dr Patel recommends prioritising health while bonding with babies through gentle parent and baby workouts. By following safety tips and fitness advice, parents can embark on a journey to a healthier, more active lifestyle. For those who have recently given birth, it’s crucial to ease back into physical activity gradually, focusing on rebuilding core strength with exercises like pelvic tilts and kegel exercises.