How to start exercising after pregnancy

Getting back into exercise after pregnancy can feel both overwhelming and fun. It's important to be patient and considerate of your body, which has just been baking a bun for 9 months. Here are some tips to help you get started with exercise after pregnancy.

1. Give yourself time

It is completely normal for it to take months, sometimes longer, before your body feels ready. Let the recovery take its time, and only start when you feel ready and your midwife has given the go-ahead.

2. Start with pelvic floor and breathing

Many people recommend starting with pelvic floor exercises and breathing exercises. This strengthens the foundation and can prevent problems such as incontinence or back pain. It is often okay to start after a week or so, but please check with your midwife if you are unsure.

3. Walks

A stroll with a stroller at a leisurely pace is often a good way to combine everyday exercise with fresh air. Gradually increase the pace and length.

4. Listen to your body

If you feel pain, heaviness, or discomfort, take a step back. Your body is sending you signals to guide you, and it's okay to take it slow.

5. Set small, realistic goals

Instead of focusing on “getting in shape” quickly, choose small goals: maybe 10 minutes of bodyweight exercises at home, or three walks a week. Small steps add up to big ones over time.

6. Be kind to yourself

The body you have now has done something amazing, it has carried and given birth to a child, so it needs time to recover. It is important to take small steps and listen to your body. Training should be about well-being and energy, not about performance or pressure. Everyone's recovery takes a different amount of time, and only you know when your body is ready. Every step counts. Don't compare yourself to anyone else, but trust your own journey.