General Post Natal Exercise Tips

Tip 1:  Take it easy to start with - if you are resistance training, avoid working to fatigue and give high              impact exercises a miss e.g. running/skipping until your pelvic floor is strengthened.

Read more: General Post Natal Exercise Tips

Post Natal Fitness Advice

Firstly, congratulations on the birth of your baby!

The fact you are reading this page means that you are obviously keen to start exercising again following the birth of your baby or are about to embark on an exercise programme for the first time.

Read more: Post Natal Fitness Advice

Pre & Post Natal Fitness

Benefits of Physical Activity for Pre and Post Natal Clients

Benefits of exercising during pregnancy:

Improved circulation

   Reduced swelling

Eased gastrointestinal discomfort

Reduced leg cramps

Reduced maternal weight gain

Reduced muscular discomfort

Reduction in labour pain

Easier, shorter labour

Better self-image

Help to maintain fitness

Improved body awareness

Reduced risk of low back pain


Benefits of Post-Natal Exercise:

Quicker post-natal recovery

Improved posture

Increased local muscular endurance

Increased stamina

Increased energy

Increased metabolic rate

Increased weight loss, improved body image

Increased self-confidence

Reduced anxiety

Clients cannot realistically expect fitness levels to improve during pregnancy but should maintain baseline fitness to aid pregnancy outcomes.

The Royal College of Obstetricians and Gynaecologists suggest:

  • all women should be encouraged to participate in aerobic and strength-conditioning exercise as part of a healthy lifestyle during their pregnancy
  • reasonable goals of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness level or train for athletic competition
  • women should choose activities that will minimise the risk of loss of balance and foetal trauma
  • women should be advised that adverse pregnancy or neonatal outcomes are not increased for exercising women
  • initiation of pelvic floor exercises in the immediate postpartum period may reduce the risk of future urinary incontinence
  • women should be advised that moderate exercise during lactation does not affect the quantity or composition of breast milk or impact on foetal growth

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