How to Return to Training After Giving Birth - Guide for Women in the ADF, Police or Firefighters

​We recently posted an article on prenatal preparation tips for ADF, Police and Firefighter applicants. In this article, we'll dive deep into how you can ensure a safe and timely return to exercise after giving birth.

​Exercise can improve your mood and make you stronger. Even if your motivation levels are low, there are different approaches you can use to get moving and feel better. However, no two pregnancies are the same. Just because one of your friends was able to return to exercise right away does not mean that it will be the same for you. You need to make sure that it is safe to turn to training before doing so. 

Even with the best preparations, there could still be implications, so new mums must tread carefully and listen to their doctor, pelvic floor physio, and most importantly, their body.

How does pregnancy impact your body?

The worst thing you can do is overdo it on the exercise front once you have given birth. Your body has gone through significant changes and needs ample time to recover. 

Birth and labour can cause many issues, such as a leaky bladder and back pain. Vigorous exercise will only make these conditions worse. Your ligaments and joints can be impacted for as long as six months after birth due to pregnancy hormones, meaning you are at an even higher risk of injury. 

Your pelvic floor may be weaker after giving birth, especially if you pushed for a long time or had a large baby. While exercising can strengthen your pelvic floor, it is crucial to take it easy; otherwise, you can cause further damage. It is indeed a balancing act. 

Furthermore, some women experience the separation of their abdominal muscles during pregnancy, also called diastasis recti. While they usually return to normal not long after delivery, this is not always the case. You will need to perform specific exercises to strengthen these muscles to avoid back injury and pain. If you're concerned, speak to your GP, midwife or pelvic floor physiotherapist.

Postnatal Exercise Guidelines

Before you begin exercising, it is essential to consult with your midwife or doctor to ensure that it is safe to do so. If it is, we would always recommend working with a specialist personal trainer in person or online with experience in this area. After all, you want to ensure that you perform the exercises correctly and not do too much too soon. The advice in the rest of the article applies to women who had ordinary childbirth and no contraindications to exercise from their medical team.

What exercise can you do in the immediate weeks following childbirth?

You'll likely be shattered in the first few weeks, getting to know your newborn and all over the place with your sleep pattern. Even if you had no issues giving birth, your body would need a break. So, focus your activity on pelvic floor exercises and gentle, short-distance walking—no need to put more stress onto an exhausted system. If anything hurts or you get too tired, stop.

You can gently pick things up after three weeks or so.

Typically, most women will be able to become more active after a few weeks. You can start walking longer distances, build it up to 20-30 minutes and repeat it as often as you feel like it. It is not advisable to return to any gym or group exercise program or go swimming until you have had your six-week postnatal check and been given permission.

After two months have passed…

So, if you got the clear at your 6-week check-up, you can slowly resume structured training activity with the focus on progressive overload starting at a super low intensity. Doing too much too soon can result in injuries and fatigue. Not to mention your sleep will likely be disrupted, so ensure you listen to your body.

You can also join specific postnatal group training sessions, gently start strength training, use body weight only at first, and take more intense walks.

Between the 12th and 16th week, it is a good idea to book an appointment with a physiotherapist so that they can test your pelvic floor muscles and check your abdominal muscles for diastasis recti. It is always a good idea to get the green light before you return to high-impact exercise, for example, abdominal exercise routines, sports, or running. 

After 16 weeks, you can return to prior activity levels so long as your pelvic floor muscles have now returned to normal. It is also vital that you are not encountering any urine loss during or after exercise, as well as vaginal heaviness or back pain. If these symptoms persist, hit the pause button and seek advice from a health professional. As mentioned, recognising that everyone is different regarding recovering from birth is critical.

A word for women who gave birth with a caesarian.

One of the most common complications is when the doctors need to help the mother give birth through various surgical methods, including the caesarian, which is a major operation. If that's you, your recovery will take significantly longer, and it will be crucial for you to adhere to the doctor's orders at all stages. 

Generally, they don't recommend any exercise until 6 weeks have passed, but you can still start gently exercising your pelvic floor muscles once you're up for it. Remember, you might not see it from the outside, but there will be scar tissue on your inside tissues, including muscles and your uterus, and it can take longer than your 6-week check-up.​

You'd like to avoid lifting heavy things at this stage but if you feel up for it, work with a specialised pelvic floor physio or a personal trainer. You can start walking, doing low-impact aerobic activities like cycling or even gentle core exercises. If anything hurts, pulls or causes other symptoms, stop and try again in a few weeks.
​
General advice is to avoid high-impact and intensity exercises for at least 12 weeks after delivery. Your recovery will be a lot longer, and you might want to train sooner, but looking after your body, particularly your scars and pelvic floor, will benefit you in the long run, both in terms of your training and quality of life.

Get ready to train after giving birth.

​As you can see, slow and steady wins the race when training after delivery. You can't expect to dive right into a vigorous training regime. Instead, you need to ensure that you follow an exercise plan that is right for your current condition and your ability level. This is why you should always get the green light from your doctor first and then speak with a fitness professional who can assist you in putting together the right plan.

Once you're ready to get into your fitness preparation feel free to check out our programs here.