Hey guys, and more specifically ladies with babies for this blog post!

Today I wanted to focus on how exercise can benefit new mums and their babies and why it is something that is very important to include in your new, and no doubt, very busy routine. Once things settle down from the labour and birth, and of course depending on how the delivery went, it is safe to start doing some gentle exercises. In the early days this will include some regular pelvic floor exercises as this is an area that is really important to re-strengthen for future bladder control and subsequent pregnancies ( I know you don’t want to hear that right now, but trust me there likely will be a day when this seems to be a good idea again). You may also feel up to getting out for some gentle and short walks either with baby in the pram or wrap or just a few minutes to get some fresh air. Sunshine and fresh air will do wonders for restoring your energy even when you are completely sleep deprived. The hardest part is always getting out the door and it takes time to work out when the best time of day is for you to do this. Over the summer months, you need to be careful both for yourself and your baby not to get sunburnt. Make sure baby is well covered with breathable clothing and hat and any exposed skin is sunblocked. Babies skin is very sensitive to sun so keeping baby shaded is the best option. Also make sure you take water, sunblock and a hat for yourself and if you can, avoid the hottest part of the day. In the winter this is a bit easier but of course the opposite is true for clothing making sure baby is well rugged up! Go somewhere you feel comfortable walking and as things settle down, increase the time and speed at which you walk to get more out of it. At some point you may also feel ready to run with the buggy but build it up slowly.

I usually say from 6 weeks postpartum, you can start to increase the exercises you are doing (for some mums this can be sooner if you have had a very good pregnancy, labour and birth however, give yourself and your body break and enjoy the bonding time with your baby). This means you can start to resume things you did pre-pregnancy or start a new programme either at the gym or at home. It can be very helpful to have a personal trainer involved in writing a personalised programme at this stage. Another great way to start back into exercise is joining a mum and baby class where you can meet other mums and babies and have fun together improving your fitness. Keep in mind, exercise is not only about losing the so called “mummy tummy” but also about realising that you are not alone and it’s a fantastic way to clear your head and recharge the batteries. There are many exercises that you can do at home too and these can be with or without your baby. They don’t require extra equipment if you don’t already have it as there are plenty of bodyweight exercises available that will give you a fantastic workout. Just be careful to keep good technique so you don’t injure yourself. If an exercise does not feel right, stop and check if you are doing it correctly or if it is appropriate to be doing at this stage. If you are using your baby for some of the exercises, pick a time when baby is generally happy and alert and stop if he/she is showing signs of tiredness.It really is a bit of trial and error and soon they will begin to enjoy this time of interaction.

The most important thing with any exercise you do resume is that, you are ready for it (check with your midwife or GP if you are unsure), and that you can enjoy it. This may be hard in the beginning as you will feel sore after your first few workouts but hopefully beyond this, you will be able to find a bit of a routine and balance that works for you. Hopefully thereafter you will begin to have fun and feel the benefits. So remember, even if it isn’t working one day, stick with it and give it another go the next day. Your baby will constantly be changing their needs but try to roll with it and somewhere in there, take just a few minutes of time for yourself. Happy Mum = Happy Family

Stay strong. Stay healthy Amber.