Exercise and Fitness after Giving Birth

We know what you are thinking after reading that topic. Gym workouts, lifting weights, routine and all the other mechanisms that professionals advise for the perfect body. Well there is absolutely nothing wrong with that, but guess what? , it doesn’t have to be all that, you can do some simple workout ideas while you are at home still taking care of your baby. Before we get to that though it is essential to understand exactly what happens to your body during pregnancy. Simply put, your body has spent months nurturing and growing your baby, and note that this is such an intricate process and it will take all your energy, muscles, nutrients and even genes to form that little creature you now hold so dearly. No wander the great bond between mom and baby.

Among the physical and emotional upheaval that brings about the changes in your body include:

  • Loss of blood
  • Leg cramps and swelling
  • Fatigue, sleep problems and dizziness
  • Constipation, urinary frequency and leaking
  • Heartburn and indigestion

This is just to mention but a few, figuratively speaking for about 9 months a woman’s body becomes a manufacturing plant. It is therefore perfectly normal that your body is not the same way as it was before. Exercise therefore becomes essential especially after giving birth. Depending on the kind of delivery you had, either normal or caesarean, exercise can be something that one jumps right into or can be done afterwards if advised so by a doctor.

Exercise will not only help you improve on your body image, it will help to reduce your stress levels and increase your energy levels to cope with the demand of the baby.  So here are a couple of ways that you can get moving and take care of your body after birth.

  • Work your pelvic floor

This is a small but powerful way to build your physical strength – it helps restore the muscles that support your internal organs, and will also get you ready for more exercise later on. To do this, tighten the muscles you use to hold back urine and count to ten. Then repeat as many times as you can.

  • Strengthen your stomach

Similar to pelvic floor exercises, stomach strengthening isn’t strenuous but does deliver big benefits. Sit upright and gently contract your abdominal muscles while breathing in slowly. Then relax as you breathe out. As you feel stronger, you can build up the number of times you do this and how long you hold it for.

  • Look after your back

Many new and expectant mums find their backs aching because of the strain of birth and pregnancy. Keep your back well-supported and make sure you hold it straight to help it heal. If you need to pick up something on the floor or stoop down, bend your knees and squat instead of bending from the waist, as this is easier on your back.

  • Walk with your baby

When you feel ready, take your baby out in her pram or pushchair for some fresh air and sunshine. Start as slowly as you like and gradually go for longer walks at a quicker pace as your strength builds.

  • Join an exercise group

See if you can team up with other new mums and exercise together. This could be either in an organized class or by getting together with people you know. You can bring your babies too and keep them close by while you exercise.

  • Stretch your muscles

If vigorous exercise feels like too much, try some yoga or gentle stretches. This can help strengthen your muscles and relax your mind at the same time.

  • Go swimming

Swimming is a low-impact activity that doesn’t stress your joints, so may be a good option for new mums whose joints are more bendy than usual due to relaxing hormones. Don’t go swimming too soon though – you need to wait until your bleeding or discharge has stopped completely.


NB: Breastfeeding can burn up to 330 calories a day, so it’s a strain-free way to help lose your baby weight.

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  1. Baby Development: Month 11 - Cussons Baby Kenya : Cussons Baby Kenya | June 20, 2016
  1. Carol kioko says:

    Thanks cussons for this message,really learning alot from this page,God bless u

  2. Carol kioko says:

    Thanks cussons for this piece of advice,u are doing great to mums ad mums to be,may God bless u.gd day

  3. poeve Ntinyari. says:

    A big thanks cussons. well done. Really helpful.