Best tips and advice for getting fit as a new mum

Mums exercising Socialcise

I’ve been tweeting and Facebook-ing for four years on pre and postnatal exercise. A few of the tips I share have had more than their fair share of discussion, retweeting and liking…

So to save your trawling social media for advice on exercise post-pregnancy, here are my super-tips – a bit like super-foods (?)

  • Do something active every day
  • Celebrate what you have done, instead of lamenting what you haven’t.
  • Declare you’re getting fit, get your supporters on board
  • Talk to other mummies, encourage them even if they don’t look like they need it
  • Remind yourself that your body made your baby.  It’s amazing.
  • Take photos and measurements now, embrace them as your start-point, and love watching them improve.
  • Say yes to invitations to exercise with other mums
  • Be nice to yourself – sleep, eat , exercise, socialise
  • If something doesn’t feel right with your postnatal body, ask a medical professional.
  • Be a positive force on your community, find friends, inspire friends, and be inspired to actively embrace motherhood together
  • Wear 2 bras if you don’t have a sports bra
  • Check your buggy handle is level with your belly button
  • Involve your partner in your get fit plan (six-minute six-pack workout anyone?)
  • Avoid backache, put your changing table higher than you think
  • Give someone a big kiss today

How do I exercise safely during Pregnancy?


pregnancy-yoga-300x211First, decide you are going to be active and act on it. While you’re reading this blog post, work the pelvic floor. Squeeze and hold for ten, relax, pulse and count to ten.

Second, enjoy having a good posture. Shoulders back, back and neck have a gentle curve and  breathe deeply

I was asked recently how exercise can work for pregnant ladies with different levels of fitness. My experience is that most pregnant women fit into one of two groups.

1. The “Fit, but now what?” group: Before you were pregnant you used to exercise a lot, and you’d like to know how much and what type of exercise to carry on with.

2. The “How can I be fitter?” group: You haven’t really done as much exercise as you think you should have in the past.  Now you want to get active safely, and do the best thing for your growing baby and pregnant body.

For either group, gentle to moderate activity works, and listen to your body.

In pregnancy, DO:

Swim and walk, if you have no complications, right up to birth
Continue with sport/exercise/activity you did before if you feel comfortable (just not contact, impact or dangerous sports)
Reduce how hard you push yourself as your bump grows

DON’T 

Do sit-ups (you need to take care of your stretched deep core tummy muscles)
Lie flat on your front or your back (can restrict blood-flow)
Twist at the waist
Hold your breath (avoid breath retention during breathing exercises)
Risk bumping your bump into things

That’s my general advice…. but if you have pelvic pain or you are worried about any other health problems, ask your doctor!

When I was pregnant with my first son in 2010, I was exhausted with morning sickness early on. I was a “Fit but now what?” mum-to-be, playing netball and training for a marathon when I fell pregnant, and I was a bit shocked by how bad my body felt. However, I used to go out for a very slow jog every other day – often for only about 7 minutes – and every single time I made the effort to drag myself out I felt better afterwards. I had used to be an all-or-nothing exerciser, so moderation didn’t come naturally, but I knew it was the right thing for my body and my baby.

A fellow mum-to-be who I worked with found moderate exercise a challenge for the opposite reason. If you’ve never really bothered about exercise you might find a sudden motivation to get active for the sake of your baby but want to know how. We would not recommend starting a jogging regime if you have never had one pre-pregnancy… But do start walking, and try some Yoga, Pilates or specially modified strength, tone or cardiovascular workouts for pregnancy.

The Ready Steady Mums prenatal exercise programme is a great place to start.

A physically active recovery from childbirth

Let’s Bust Some Myths…

“You will show you’ve recovered from childbirth by getting thin.”

“Getting back into your pre-pregnancy shape within weeks of giving birth normal.”

“Mums should avoid doing anything active at all for months after giving birth.”

“Unless you eat everything you crave, you’ll reduce your breast-milk supply.”

The good news is that these are all medically proven to be wrong! Please, only listen to advice that helps you stay balanced. We don’t need to be sickly thin, but nor wallow on our sofas either.

Taking a balanced approach to physical activity and exercise for new mums has many benefits. After 9 months of growing a baby and giving birth, your body has done the most amazing thing. Extreme fitness training and obsessive slimming will do nothing to help you recover inside. And the pressure you put on yourself will made you miserable too. At the other end of the scale, sitting around eating muffins and neglecting yourself won’t help either.

As soon as you become a mum, and even while you’re pregnant, you can and should start exercising your pelvic floor and thinking about your posture. Rebecca Bennett is a chartered women’s health physiotherapist. She regularly deals with incontinence (many women leak a little when they sneeze or lift a heavy object), prolapse (where the bladder, uterus or bowel bulges into the vagina), and vaginal trauma from childbirth, and she cannot stress enough how important the pelvic floor exercises are. “First you need to learn to activate your pelvic floor muscles, and then you need to make a habit of exercising them,” says Rebecca.

As well as the physical benefits you’ll gain, you will be making a difference to you wellbeing and self-esteem.  “The links between improved self esteem and physical activity levels have been proven time and time again,” says Baz Moffatt, Personal Trainer and a recently retired World Championship Medallist GB Rower. “New mums are often very self conscious about how they look, exhausted from lack of sleep, and feel like their life is totally out of their control. Exercise is a great way to tackle all three of these issues and it makes new mums feel good about themselves.” Dr. Helen Honey, who regularly treats patients with postnatal depression, agrees, “There is a growing body of research to prove that exercise is beneficial for mental health.” We do not yet understand all the mechanisms involved but we do know that exercise causes the brain to release chemicals that make us feel happier. Having a baby and feeling tired and busy all the time can feel like a great excuse not to exercise, but Helen believes that “a little bit of exercise is essential for physical and mental health”.

Many of us worry we’ll push it too far too soon, and it’s important to take things at our own pace. But Dr. Salim, a GP who has worked for most of her 20 year career with new mums and babies, says: “Many mums wait too long. It is almost always helpful to start doing gentle activity right after birth. Some think (wrongly) that they should do nothing active until 6 weeks. With very few exceptions, mums will get so much out of being physically active immediately. Less depression, better sleep, fewer back problems…”

We need to distinguish between full postnatal exercise and gentle activity. At six weeks Dr. Salim usually touches on proper exercise with her patients. Is the rectus abdominus getting back together? Are there any on-going skeletal or muscular problems from pregnancy? Are scars healing? She considers all these things when advising on actual exercise.

There is no magic deadline though, before which you’re helpless and after which you can do full on exercise! And we are all different. In general, it’s best to build up gradually with walking and core-strengthening exercises. Many new mums also enjoy yoga and swimming to start with, but you should avoid running or sit-ups at first. If in doubt, ask your GP for advice.

Next time you hear any sickly or wallowing advice, take a deep breath and smile. You know you will take care of yourself better with a practical, realistic attitude to exercise and eating. Your baby will benefit from having an active, happy mum.