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.

Leading a postnatal walking and exercise group – Charlotte Taylor

Charlotte was one of our first Ready Steady Mums Group Leaders, here she reflects on those first sessions… (and achieving the goal she set herself at the outset … That Honey Moon Bikini!)

I was about 6 months pregnant when I decided to set up a Ready Steady Mums group. I have always been a sporty type, and being fit and healthy is very important to me – with three months to go I was feeling pretty big and wondering if I’d ever get in shape again…   I mentioned that I was going to set one up to my NCT group and a few of the girls were very keen, then I set up the group. We decided from the outset to include exercises as well as walking in our sessions.

Ready Steady Mums – Choose a Venue

It was pretty straight forward; choose a suitable time and place (for me it is the local park, 11.00 on a Tuesday morning), then spread the word. The mum network is great where I live, and quickly we got members from three different pre & post natal groups. A few other members joined after seeing a tweet, and a couple from the flyer I stuck up I the park café.

I was a bit nervous before the first session, which in hindsight was completely unnecessary. There were seven of us, and I led the session using a post it note I stuck on the buggy which listed the exercises to do. I was struck by how quiet the first session was which made me a bit unsure, but in fact everyone was just concentrating on following the exercises. The sessions are rarely quiet now! I asked for feedback  at the end and it was very positive, which made me feel really good about myself.

There is a mixture of mums each week – often a few are away visiting family, or at the health visitor, or recovering from a sleepless night, but there always enough for a fun session, and I even managed one in the snow, with just two of us (a crazy two of us I think).

The group has grown as mums invite more friends, and other mums spot us in the park. It’s a very social activity as well as a good exercise, and we always get a coffee afterwards (*happy face*) and catch up on how well our babies are napping, what the latest preferred weaning meal is, or what our plans are for childcare when we return to work (*sad face*). I am back at work now and in the short term another volunteer has taken over and runs fantastic sessions which by all accounts are harder work than mine! As I will be going part time, my plan is to set up a second session a week on the day I’m off, so there will be even more opportunity to get an exercise/ social/ outdoor fun fix. I have hugely enjoyed setting up and running my group, and I can’t recommend it highly enough if you’re thinking about it. If you still need convincing here are my top 5 reasons to become a Yummy Ready Steady Mums Mummy!

Ready Steady Mums – Top 5 Reasons

  1. Stretch, tone, strengthen – get your body back faster
  2. Feel great outside – fresh air is brilliant for you and your baby
  3. Make friends – a joy shared is a joy doubled, a sorrow shared a sorrow halved
  4. Regain a bit of structure to your day and week – I’m a teacher and loved a bit of routine
  5. Contribute an amazing thing to your community.

Reason 6: I got into my honeymoon bikini on our first family holiday with our 6 month old. ( *Huge Smiley Face*!)