Active mums
Being active after pregnancy is great for your physical health and emotional wellbeing.
Some of the benefits include helping to control weight and return to pre-pregnancy weight, improving tummy muscle tone and strength, improving sleep, improving mood and reducing worry and depression. It can also give you some time for yourself.
It is safe to be active following childbirth, but it's important not to do too much too soon. Priority should be given to rest, recovery and bonding in the early days, before gradually introducing activity. If you were active before or during your pregnancy, gradually re-introduce activities but start off with adaptations. If you were not active before your pregnancy, start gradually and build up your activity levels over time.
Only after you have built up your activity levels to a moderate intensity, (typically over a three-month period), and in the absence of any symptoms of incontinence, pelvic pain, needing to go to the toilet urgently, or heaviness or pressure in the pelvic area, should you introduce more intense activities. As you do, continue to increase your activity gradually, for example, return to running using a Couch to 5k programme.
Resources to help you recover safely
Advice and guidance on the importance of pelvic floor exercises and how to do them effectively.
A series of guides covering a range of specific activities including running, dancing, resistance training and many more including guidance on tips for how to gently build up your fitness after childbirth.
Walking is a great activity to build up your activities slowly over time.
This 12-week programme to help you increase the amount of walking you do each week by recording the number of steps you take each day.
A 6 week online programme delivered by a team of specially qualified instructors, specialising in postnatal exercise, to support you to build up your activity levels after giving birth.
This Mum Moves - Active at Home
A library of pregnancy and postnatal workout videos, including yoga, Pilates and strength training – all reviewed by experts. Search for something to suit you based on duration and activity type.
The Active 10 app supports people to track the amount of brisk walking they do each week Within the app, users have the ability to set their own personal goals as well as reminders to help keep them on track each day.
Whether you ran before your pregnancy or are new to running, it is important to build up your activity gradually after childbirth. When you are ready to return to running make sure you follow a gradual programme such as Couch to 5K.
