June 25, 2014( Comments: 0 )

Post Natal Exercise

Hi Everyone

Hope you have been busy with your exercise and wellbeing

Today I thought I would chat to you about POST NATAL EXERCISE as a number of our members have recently given birth to some beautiful babies.

A BIG congratulations to Warren our PT and his beautiful wife, Emma on the birth of their baby boy Luka


Before you start any postnatal exercise chat with your doctor or midwife. Your doctor may advise that you wait 6 weeks before you commence training. In other cases, especially if you were exercising regularly throughout your pregnancy, you may be able to return to exercise sooner than that

Benefits of postnatal exercise

Exercising after you have your baby can improve your physical and mental wellbeing. It can:

  • Help restore muscle strength and firm up your body
  • Make you less tired because it raises your energy level and improves your sense of wellbeing
  • Promote weight loss
  • Improve your cardiovascular fitness and restore muscle strength
  • Condition your abdominal muscles
  • Improve your mood, relieve stress and help prevent postpartum depression.

When to start postnatal exercises

Six weeks after giving birth, most of the changes that occur during pregnancy will have returned to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises such as walking and slowly build up to harder ones.

Keep in mind your lower back and core abdominal muscles are weaker than they used to be. Your ligaments and joints are also more supple and pliable, so it is easier to injure yourself by stretching or twisting too much. Avoid any high-impact exercises or sports that require rapid direction changes. Wear an appropriate bra that offers good support. Your exercises should not hurt. If you experience pain or any other unexplained symptoms stop the exercise and consult your doctor if necessary.

Breastfeeding and exercise

Studies have shown that vigorous or regular exercise does not have adverse effects on a mother’s ability to successfully breastfeed as long as fluid and caloric intake are maintained. Some research, however, suggests that high-intensity physical activity can cause lactic acid to accumulate in breast milk and produce a sour taste a baby might not like. If you’re breastfeeding, you can prevent this potential problem by sticking to low- to moderate-intensity physical activity and drinking plenty of fluids during and after your workout.

Creating time for postnatal exercise

When you’re caring for a newborn, finding time for physical activity can be challenging. Some days you may simply feel too tired for a full workout.

The Gym Factory can take care of this. Our Creche is open 6 days a week and we have fully qualified crèche staff, with our Creche Manager also being fully trained in Hypno Birthing. Your baby will be in good hands, which will make you feel relaxed and comfortable to start your training

Types of postnatal exercises

We have a number of fully qualifies PT’s at The Gym Factory that can assist you in getting back your post baby body. Our PT’s have been trained in Post Natal Exercise for new mums. So come down and give us a try

The Gym Factory in Warriewood can assist you in setting and reaching your goals and being able to achieve them however big or small.

We have amazing staff and PT’s who are there to help

The Gym Factory has the following services available

Small Group Training


Thai Boxing


Strength and Conditioning

Kettle Bell Class

Outdoor Training

Post Natal Exercise Programs

If you live in Collaroy, Narrabeen, Warriewood, Mona Vale, Bayview, Newport, Avalon we are right at your door step. Like us on Facebook or go to our web page

www.thegymfactory.com.au and get a 3 day pass

In Fitness

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