You’re back home again and this is when postnatal exercise is most important. You’re happy, but maybe not physically fit. That’s perfectly normal, since your body has gone through significant changes during pregnancy and has worked very hard during the birth of your baby.
After giving birth, speak to your doctor about gentle exercises like walking and pelvic floor strengthening exercises. Giving your muscles a gentle work out at this stage will help tone your body and get you fit again.
Strengthening Pelvic Floor Muscles
During pregnancy and during the act of giving birth, significant demands are made on the muscles that make up your ‘pelvic floor’. Relaxation of these muscles is responsible for poor bladder control, which some women suffer from after giving birth.
Pelvic floor exercises and general postnatal exercises after childbirth can help the muscles to recover more quickly.
Speak to your doctor or physiotherapist for information on pelvic floor muscle exercises that are suitable for you.
Some women experience poor bowel habits after childbirth, this is due to eating a lack of healthy post birth foods. This inconvenience can be resolved by eating a fibre-rich diet, and drinking plenty of fluids. Include some gentle exercise like walking and stretching as an addition to good postnatal nutrition.
To help improve your bowel movements, eat a variety of fibre-rich foods like:
- Wholemeal bread.
- Fibre-rich breakfast cereals.
- Fruits (fresh, canned and dried).
- Legumes (lentils, split peas, chick peas, red kidney beans, baked beans, four bean mix).
This fact sheet contains general information and is not intended as a substitute for medical advice. Please consult your healthcare professional for specific advice for your personal situation.