Should you exercise during and after pregnancy? New mums can find the conflicting information mind numbing so we have made the answer easy, YES. We have worked hard to develop safe and effective exercise programs that can be performed during and after pregnancy despite your exercise history. Our programs ensure the health of both the mother and baby and enable the mother to develop and maintain her strength, flexibility abdominal strength and fitness.

DURATION: 24 weeks for both during and after 

For during pregnancy information click here

Carrying a developing child for 9 months is certainly no easy task for both first-time mothers and those who have a little more experience. Every woman will experience a different pregnancy; some may have a difficult time dealing with the vast number of common symptoms and illnesses associated with the pregnancy, whilst others will have a much easier time.

There is a belief that a mother should not exercise for a period of 6 weeks after giving birth. This is not entirely true. This belief does not take into consideration the type of labour endured by the mother or the conditions surrounding the pregnancy.[1] Exercising so soon after giving birth is only said to be harmful when adequate recovery has not been allowed.[1] A mother’s health will only be compromised if recovery time according to the labour endured and the ease of the pregnancy in general is neglected. Through ensuring that adequate recovery has taken place – there is no harm in beginning a progressive and gentle exercise program that is safe for the mother.[1]

So how do you judge adequate recovery time? Firstly, you need to take note of the physiological changes that occur during the 9 month period. The following factors should be kept in mind when preparing to embark on an exercise program following the birth of your child;[1][2]

• Recovery time will be longer for a difficult pregnancy or for a subsequent pregnancy
• Labour is taxing and tiring – soft tissue damage as well as inflammation will occur. Also remember that the use of forceps will mean that tearing may also be evident. Longer recovery may be required for any or all of these factors
• Hormonal changes, fatigue and breast feeding will determine the recovery time required – this will vary from mother to mother depending on her level of coping and general health. Always remember that the body has taken 9 months to get to this stage, hence recovery will not be immediate.
• The pelvic floor and abdominal muscles are weakened considerably – as this area requires special attention, recovery is vital before a strengthening program can begin – otherwise there is the possibility of further damage.
• For those mothers who have had a cesarean section – a gradual return to exercise is vital and a greater recovery time after the operation will be required.

With each of the above factors in mind AT HOME PERSONAL TRAINING has designed a post pregnancy exercise program that is gentle, yet effective enough to be performed soon after giving birth. After Doctors consent and adequate recovery time, our exercise program is safe to begin.

Partaking in our exercise program will offer YOU as the mother the following health benefits;

• Gradual strengthening and toning of the muscles
• Joint strengthening and protection
• Pelvic floor and abdominal strengthening
• Gradual fat loss – return to pre-baby weight
• Safe fitness improvement

At Home also provides ONLINE EXERCISE PROGRAMS FOR THE ENTIRE FAMILY our programs are inexpensive, quick and easy to download without membership fees or lengthy questionnaires. They include your very own personal trainer B Your At Home PT who will give you tips on posture and breathing in every exercise. All programs can be performed with or without exercise equipment as our programs include equipment substitute ideas e.g. if you don’t have dumbbells you can substitute with a heavy object found in your home i.e. books or plastic bottles filled with water.

Each program package includes program card with exercise details, written and photo exercise instructions including B Your At Home PT, body measurement instructions with recording sheets for monitoring results and a healthy eating plan for the entire family.

If you prefer the expertise of a Personal Trainer then At Home’s professional trainers will provide you with the motivation you need to get you moving and keep you moving by taking you through a fun packed energised exercise program that will satisfy your entire body. Our trainers are the best in the business and are dedicated to getting you fit and the best part of our service is they will come to you, no noisy smelly gyms or studios, no public outdoor displays (unless you want to work out at the local park) and no expensive gym fees. When our trainers leave you, you are not alone, every training session includes a free training program card with exercises that you can do with or without gym equipment in the comfort of your own home at your own pace.

At Home’s exercise programs are specifically designed to target the three major components of fitness (strength, stamina and suppleness); each program includes a warm up, full body strength workout, cool down and stretches to give you the best and most time efficient training session possible.

In addition to the major components our exercise programs always follow the general training principles of F.I.T.T.

• Frequency How often should you train?
• Intensity How hard should you train?
• Time How long should your training session last?
• Type What should you do to achieve your goal?

Reference

1. Post Baby Fitness, Lisa Westlake, Australian Fitness Network Magazine, February 2002.

2. ACSM’S Guidelines for Exercise Testing and Prescription 6th Edition, 2000.

Further Information

1. www.betterhealth.vic.gov.au
2. www.sma.org.au