How soon after my delivery can I start exercising?

A lot depends on how fit you were when you had your baby. If you exercised right up until the end of your pregnancy, you can do some light exercise and stretching from the start. If you stopped exercising during your pregnancy or are a newcomer to fitness, it is better to start exercising more slowly. See our exercise suggestions for the first six weeks after birth. Once you have built up your strength, you can move onto our exercises for six weeks and beyond. Fitness aside, all new mums can begin exercising pelvic floor and lower tummy muscles as soon as they feel ready. These exercises are easy to do even if you are following the postnatal confinement period because they are done at home. When you feel up to it, take your baby out for walks in his pram. Getting out and about will help to lift your mood and exercise your body gently. As your strength returns, you can expand your walking routine by speeding up and taking longer walks. You have to be more careful if you've had a caesarean or a complicated birth, so talk to your doctor before starting to exercise to be sure you are ready. Unless you are advised otherwise, it is a good idea to avoid swimming for the first six to eight weeks to minimise the risk of infection.

When should I delay exercising?

It's best to postpone exercising, if you:

  • Experience back or pelvic pain during your pregnancy.
  • Find it difficult to do pelvic floor exercises.
  • Leak urine when you exercise, cough, sneeze or laugh.

It's wise to sort out these problems by speaking with your doctor before returning to exercises such as sit-ups, general exercise classes or vigorous exercise.

My tummy feels very soft and stretched. Is this normal?

Some extent of stretching is normal but pregnancy can leave your tummy muscles over-stretched. This over-stretching is called diastasis rectus abdominus. To find out if you have diastasis rectus abdominus, and not just normal pregnancy stretching, your doctor should give you what is known as a rec check. Or you can do it yourself:

  • Lie flat on your back with your knees bent.
  • Place the fingers of your right hand (or left hand if you are left handed), palm facing down and fingers pointing towards your pubic bone, just above your belly button.
  • Breathe in and then as you breathe out, gently lift your head and shoulders off the floor as though you were doing a sit-up. It doesn't matter if you can't get your head or shoulders up, simply trying will make your tummy muscles work.
  • Feel for your tummy muscles coming together under your fingers as you try to sit up. You may need to try a few times before you feel anything. If you can't feel anything after three attempts, ask your doctor to check.
  • Try to count how many fingers span the gap between the muscles that meet over your stomach. A gap between the muscles of two finger widths or less is considered normal after having a baby. If your gap is three finger widths or more, or you notice your tummy making a dome shape as you try to sit up, you have over-stretched muscles.

Pelvic floor exercises and gentle lower tummy muscle exercises should help to tighten your muscles. But don't try to do sit-ups. If the gap remains three finger widths or more after a couple of weeks, ask your doctor to refer you to a women's health physiotherapist. A physiotherapist can give you specific exercises to help you. Leaving diastasis rectus abdominus untreated may increase your chances of developing back pain and will make it harder for you to regain a flat tummy.

Can I exercise if I am breastfeeding?

Yes. Do keep in mind that it makes sense to not do exercises that make your breasts sore or tender, and always try to exercise after feeding your baby. Your breasts won't feel uncomfortably full, and your baby will appreciate it, too. Some research suggests that if a mum breastfeeds immediately after very rigorous exercise, her milk may contain high levels of lactic acid that can temporarily change its taste. Her baby may not like the taste and could refuse to feed. However, this only applies to very strenuous exercise. You may find that your bra doesn't support you enough and that you need to wear a sports bra during exercise. You may also need to use breast pads.

How can I tell if I am doing too much exercise too soon?

Your body will tell you if you're pushing yourself too hard. Overdoing things in the first few weeks may cause the bleeding (lochia) you have after your baby's birth to turn pink or red and to flow more heavily. This is a signal to slow down. Check with your doctor if vaginal bleeding restarts after you thought it had stopped. You should also allow time for your scar to heal if you have had a caesarean.

What's the best way to lose weight after childbirth?

Eating sensibly and exercising regularly together give you the best chance of returning to a healthy weight. The relief of having your body back may mean you're eager to shed that baby weight. But do keep the following in mind before you start:

  • It's not a good time to start dieting soon after giving birth, especially if you are breastfeeding. Read our article on breastfeeding and your diet for more advice.
  • If you weren't active during your pregnancy, start with a 15-minute programme and gradually increase to 30 minutes. If you tapered off your fitness routine as your pregnancy progressed, begin at the level you stopped exercising at when you were pregnant and increase the intensity or time as you feel ready.
  • Most women should wait at least six weeks until after their postnatal checkup before attending exercise classes or joining a gym. If you would like to join a class after then, choose one that specialises in postnatal weight loss. Or find a yoga or a low-impact class with plenty of toning and stretching and let the teacher know you have just had a baby.
  • If you can, exercise three to five days a week. Whatever your chosen form of exercise, whether it's walking, going to the gym, yoga or attending a class, work out for at least 30 minutes at a time. To get the most of out your workout, exercise so that you feel a little out of breath but can still hold a conversation.

A good goal is to lose no more than half a kilo a week. This is not only safe but will also help to ensure that the weight stays off. The best way is to do some form of aerobic exercise, such as brisk walking, swimming or yoga, as well as eating balanced meals. If you develop any aches or pains, ask your doctor for advice.

If you can, try to find exercise classes run by a fitness trainer or physiotherapist which are specifically designed for women who have just had a baby. Ask your doctor if she knows of any classes in your area.

Many women will lose weight simply through breastfeeding, but this is not true for everyone. As a rule, try to regard the first year as the time it may take you to get back to normal weight safely. Remember that it took nine months to put on the weight, so don't expect to lose it too quickly!