Returning to exercise after having a baby is rarely the triumphant montage social media suggests. It is more often a quiet question asked at 2am: is my body ready, and where do I even start? If that is you, the gentle, sensible plan further down is exactly what we want you to read.
Give yourself a real timeline
Your body spent the better part of a year changing, then did something extraordinary. Recovery is not a race. For many people, the early weeks are about rest, gentle walking and reconnecting with breathing, not chasing your old routine. A check with your GP at the six-week mark is the standard green light before stepping things up.
Start with the deep foundations
Before squats and runs, the deep core and pelvic floor need a gentle wake-up. These muscles worked hard through pregnancy and birth, and they are the quiet foundation for everything else. Simple breathing and connection exercises, done consistently, lay the groundwork that makes later exercise feel stronger and more stable.
Build slowly and watch the signs
Once you have the all clear, progress gradually. Walking, then loaded carries (you are already lifting a baby and a capsule, after all), then gentle strength work. Watch for warning signs like heaviness or dragging in the pelvis, leaking, or pain. These are signals to ease back and seek guidance, not to push through.
Where physio helps
A physiotherapist with a postnatal interest can assess your core and pelvic floor, check for any abdominal separation, and build a plan that suits your body and your very full hands. It takes the guesswork out, which is worth a lot when you are short on both sleep and spare time.
When you are ready to ease back in with confidence, give our team a call at Health Wealth on 0421 595 153. We can assess where you are and map out the next step. You can also book at https://healthwealthwa.com/
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Information provided here (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified allied health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.