1 Physical activity after Pregnancy

2 Physical Activity after Pregnancy After the client has had their baby, they will need to ensure, at least in the first few weeks they continue to take a gentle approach to activity. Hormones are still affecting their bodies, they will be recovering from the birth and adapting to their life with their new baby. However, the benefits of exercise in the postnatal period, particularly around wellbeing are as important as during the pregnancy. Clients should be reminded of the key messages and encouraged to get out and about in the fresh air if they feel up to it. Once they are past their 8 week check, they can look at increasing activity to support weight loss.

3 Benefits associated with physical activity include:  They will have more energy to deal with your daily tasks  Their muscles will become stronger, making it easier to carry their baby  They will be toning muscles that were stretched during labour and delivery  It’s a great way to relieve stress and tension and give them time to themselves and the chance to relax  It will help them return to their pre-pregnancy shape and to lose weight when combined with a balanced, healthy diet

4 A reminder of the Energy Balance Energy in vs Energy Out Positive Energy Balance: the amount of energy (food) consumed is greater than the amount of energy used in daily activity. This situation = WEIGHT GAIN Negative Energy Balance: this occurs when the amount of energy consumed is less than the amount of energy used in daily activity. This situation = WEIGHT LOSS Weight Maintenance: this occurs when the amount of energy consumed is equal to the amount of energy used in daily activity. This situation = WEIGHT MAINTENANCE

5 How soon after giving birth can a woman start exercising? The woman should as in pregnancy, listen to her body. She can begin exercising her pelvic floor and lower tummy muscles as soon as she feels ready. These might feel like the last thing she wants to do, but it helps the area heal more quickly Getting out and about is good for both physical and mental health, so recommend regular walks with a pram or pushchair as soon as they feel up to it. For women who regularly exercised during their pregnancy it is OK to gradually go back to their pre-pregnancy routine based on their personal physical capability. If women stopped exercising during their pregnancy or are newcomers to fitness, they will need to start exercising again more slowly. Postnatal Exercise

6 What exercise can women do after the birth? Getting their body back after the birth may be high on a new Mum’s wish list, but you must recommend that they should start slowly, a little bit at a time and listen to their body. Women should delay starting to exercise if:  If they experienced back or pelvic pain during their pregnancy. Recommend that they talk to their GP, midwife or health visitor before starting an exercise programme.  If women are finding it difficult to do pelvic floor exercises or they leak urine when the cough, sneeze or laugh, it is best to sort this problem out before returning to exercises such as sit-ups, general exercise classes or vigorous exercise. Postnatal Exercise

7 What exercise can women do after the birth? Sit-ups and aerobic types of exercise (e.g. running, aerobics or tennis) can place strain on the pelvic floor and may cause leaking from the bladder (postnatal incontinence) in some women who have had a baby. If the women had any problems with leaking during pregnancy or afterwards it is best to avoid this type of exercise until the pelvic floor has returned to normal. Recommend that all women continue to do their pelvic floor exercises and recommend they see their GP or midwife for advice. Women who have had a caesarean should take extra care when doing tummy exercises however strengthening this area once they feel ready will help to speed up their recovery Postnatal Exercise

8 Exercise classes? Most women should wait until after their postnatal check before attending exercise classes. Swimming is also not recommended until after around 6 weeks. How can you tell if you are doing too much too soon? Too much physical activity during the first few weeks after delivery can cause the vaginal flow (lochia) to become pink or red and to flow more heavily - a signal to slow down. Women must be advised to check with their GP/Midwife if vaginal bleeding or lochia restarts after they thought it had stopped. Postnatal Exercise

9  Recommend that they avoid exercises that make their breasts sore or tender, and always try to exercise after feeding the baby so that breasts don't feel uncomfortably full.  The baby will appreciate it, too. Some research suggests that if a mum attempts to breastfeed immediately after very rigorous exercise, her baby may shun the breast completely or feed less vigorously. Any distaste for breastmilk should pass within 60 minutes after the workout.  Recommend that they wear a supportive/sports bra (feeding bras may not be supportive enough). Some women may also need to wear breast pads. Postnatal Exercise and Breastfeeding

10 Exercising to Lose Weight  There is no wonder exercise! Any form of physical activity that lasts for at least 30 minutes - include exercises targeted at toning the muscles most affected by pregnancy - at least five days a week will help women lose weight.  Many women will lose weight simply through breastfeeding, but this is not true for everyone. Remind the women that it took nine months to put on the weight, so they shouldn’t expect to lose it too quickly.

11 Exercising to Lose Weight  As a rule, it may take women a year to get back to normal weight safely. Any celebrities you read about losing their weight in six weeks are not doing themselves or their babies any favours.  A good goal is to lose no more than half a kilo or a pound a week. This is not only safe but will also help to ensure that the weight stays off.

12 Supporting clients to get active Complete the activity on Getting Active after having a baby.