December 10, 2019
Pregnancy and delivering a baby are among the most physically
demanding strains placed on the human body. Post-pregnancy is a time of
celebration, but it is also often a period where post-pregnancy health
issues become the focus of a new mom’s life.
Exercise and diet
play a key role in post-childbirth recovery. Health issues that may
otherwise exacerbate over time can be improved with exercise.
exercising can have many benefits. In addition to helping strengthen
and tone abdominal muscles, it can boost energy levels. Exercise has
also shown to be useful in preventing postpartum depression. Exercise
promotes better sleep and it can relieve stress.
American College of Obstetricians and Gynecologists (ACOG) recommends
that after having a baby, women should get at least 150 minutes of
moderate-intensity aerobic activity every week. This can be broken up
into 30-minute workouts, 5 days per week.
should move enough to raise your heart rate and start sweating. While
exercising, you should be able to talk normally. This type of activity
would include brisk walking and riding a bike on a level surface. If you
want to work out more strenuously because you did so pre-pregnancy, you
should always get approval from your doctor.
is very important not only for your arms and legs, but for you core and
pelvic floor. Some great strengthening programs include Yoga, Pilates,
Pelacore and weight lifting. Muscle-strengthening activities should be
done in addition to your aerobic activity at least 2 days each week.
you had a healthy pregnancy and a normal vaginal delivery, you should
be able to start exercising again soon after the baby is born. Usually,
it is safe to begin exercising a few days after giving birth – or as
soon as you feel ready, provided your doctor has cleared you for
If you had a cesarean delivery or other complications,
ask your health care provider when it is safe to begin exercising again.
No matter when you start, start slowly. So many changes have happened
to your body, so don’t expect to start where you last left off. Be
patient and give yourself a break. Consider starting with simple
postpartum exercises that help strengthen major muscle groups, including
abdominal and back muscles and gradually add moderate-intensity
exercise. Most importantly, if you experience pain, stop immediately and
consult your healthcare provider.
worry, it’s common not to be motivated to exercise after having a baby.
After all, exhaustion and new responsibilities all kick in at once.
Here are some suggestions to get motivated:
If you have questions or concerns, always contact your Obstetrician–Gynecologist.
Natalie, the creator of Pelacore, is a pelvic floor physical therapist and long time fitness trainer/instructor.
Holly is a lifetime athlete and fitness industry veteran. She is NASM and ACE certified and specializes in optimizing women's health in all stages of life through fitness, pelvic core work, and nutrition. Holly is extremely popular with clients of all ages.
Jayne is a fitness veteran with a focus on nutrition and wellness. Jayne brings intense energy to all her classes and she has developed an extremely loyal following.
Chelsea’s passion for exercise is unmatched. She even has her master's degree in exercise science. Chelsea has experience working in various physical therapy settings, including pelvic floor rehab and out-patient orthopedics, so you can be sure you’ll get an effective workout.
Nikki is known as the mountain mermaid, and she’s also the owner and operator of Sea to Sky Fitness in Squamish, British Columbia. With a new baby of her own, her goal is to help all moms get back to the adventures they yearn for.
Natalie Is the UK's first certified Pelacore Instructor. Her passion for fitness is well known, and her classes are super-motivating.