Top Tips for Post Natal

  1. Taking things slowly to start with, take time to warm up and don’t push yourself it’s easy to get injured.
  2. Invest in a new sports bra as your breasts will need support when exercising. This will reduce the risk of stretch marks, and help with upper body posture and back pain.
  3. Be sure to get your feet properly measured, as they may have increased in size during pregnancy. A well-fitting pair of trainers will provide greater ankle stability.
  4. Drink plenty of fluids before, during and after exercise. Don’t exercise on an empty stomach, trying to eat something an hour or two beforehand.
  5. Swap your exercise session for something more gentle or a rest if you’re feeling particularly tired.
  6. Try changing the type of exercise if you feel uncomfortable, and stop immediately if you feel lightheaded, dizzy or have any pain in your pelvis or stitches.
  7. Make time for some post exercise stretches even if this is later in your day
FittaMamma - Mother & Baby
Thanks to FittaMamma for kindly allowing us to use their photos.

… and if you’re breastfeeding:

  • Try to feed before exercising, or consider expressing.
  • If your nipples are sore protect them with some Vaseline or lanolin cream.
  • Experiment with different breast pads some have adhesive strips to hold them in place alternatively washable pads can be softer and more cost-effective they can go in washing machine with your kit.

Rest assured, moderate to vigorous physical activity will not negatively affect breast milk volume, as long as you ensure you have adequate food and fluid intake, neither do these activities affect composition of breast milk or infant growth.

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