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How to safely return to exercise after having a baby

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How to safely return to exercise after having a baby

When Fan* gave birth to her first child almost two years ago, she was given little direction about how to return to exercise.

After a 20-minute session with a physio, they remember being given an A4 sheet of exercises to follow at home.

“It was all a bit of a blur, because I was sleep-deprived, and over-excited,” they said.

“For the first six weeks, those exercises were enough. But after that, I didn’t know what to do. 

“I had heard about people going back to sport after a few months, and others who didn’t do certain exercises for years, or ever.

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“It was pretty confusing.”

(*Fan uses she/they pronouns, and asks us to mix them up throughout the article).

Fan wasn’t sure where to turn when she wanted to exercise, so ended up consulting Google.

  (ABC Sport: Kate O’Halloran)

As is common among women who have given birth, Fan also experienced urinary incontinence.

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She was referred to a pelvic floor physiotherapist while in hospital, who gave her some exercises to strengthen her pelvic floor muscles.

But after being discharged from the hospital, there was no follow up:

“I wasn’t really sure what I was meant to do … so I turned to Google.”

Australian postpartum exercise guidelines ‘fall short’

Dr Melanie Hayman, an expert on exercise and pregnancy, says experiences like Fan’s are not unusual.

As she explains it, the regular six-week postpartum check-up typically focuses on the health of the newborn baby.

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“There are usually a couple of questions about mum’s health, but it can be quite superficial,” Dr Hayman said.

“[Topics like] returning to exercise, or the physiological changes that occur throughout pregnancy, or as a result of birthing, are not assessed.”

A woman sits on an exercise ball. She is wearing shorts and a crop top.

Many women experience core muscle separation and some form of incontinence after birth.

  (Getty Images: Gabriel Mello)

That’s despite the fact approximately one in two people who give birth experience symptoms like urinary incontinence (47 per cent), and pelvic organ prolapse (50 per cent), which can increase fear of exercising. An additional 17 per cent experience faecal incontinence.

Current Australian guidelines, however, do not provide specific advice for returning to exercise after pregnancy.

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Instead, those who are “healthy” are encouraged to meet the existing Australian adult exercise guidelines (for non-pregnant people).

“That’s where our current guidelines fall short,” Dr Hayman said.

“Someone who is five or six weeks postpartum is not your general population … [but] the issue is that we only have a certain body of literature at the moment.

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“So while the current recommendations are still accurate, there are some absences in them, and it would be great to able to provide more guidance, especially in the early phases of the postpartum period.”

She said one reason it was difficult to provide ‘one-size-fits-all’ guidelines is that individual experiences vary:

“Every birthing and postpartum experience is different, so one of the most important things is that return to exercise has to be individualised.”

Any form of activity, however, is better than none, with Dr Hayman advising starting with some gentle walking, even if this is just five minutes a day.

“Traditionally, pregnancy was considered a ‘delicate’ period in a woman’s life where they were advised to take it easy, because of fear that any sort of exertion might harm the mother and/or fetus,” she said.

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A little girl of Middle Eastern decent gives her mum a high-five as she works out in a small studio.

Individual experiences vary so much, exercise can’t be a one-size-fits-all approach. (Getty Images: Halfpoint)

“The issue is that being inactive actually increases the risk of adverse health outcomes. 

“The more women can be active in accordance with our guidelines, the better.”

Gyms with childcare and flexible times are hard to find

Finding a place to exercise is another reason many struggle to get active postpartum.

When Fan reached three months postpartum, they were determined to find a gym where they could return to greater levels of fitness.

But it was a task that proved more difficult than anticipated.

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Most commercial gyms wouldn’t allow Fan to bring her child, or if they did have a crèche, they had long registration waitlists, or were full at the times that suited her.

Eventually, Fan turned to local Preston gym 23W, a women-only strength and conditioning community with a specific focus on postpartum mums.

23W employs a full-time nanny, while the on-site creche is situated in the same room as other gym equipment, allowing parents to keep an eye on their child while exercising.

A nanny is watching kids in a gym creche.

23W employs a nanny to look after kids while their parent exercises in the gym.

  (ABC Sport: Kate O’Halloran)

“It just means our members can come in knowing they’ve got that support, whether it’s emotional support, [or just] knowing someone’s looking after their baby. It makes a big difference,” owner Ange Drake said.

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Drake also runs classes at different times throughout the day, to provide greater flexibility for her clients.

“In that first 12 months [postpartum], you’re probably not going to be training first thing in the morning, because you’re going to be pretty tired, or last thing at night.

“There’s some great postpartum programs out there, but where a lot of women come unstuck is that they’re only offered on one day, at one time in the week, and if you miss it, it’s gone.

“So having flexibility with timing is really important.”

Important to ‘normalise’ common postpartum symptoms

Drake, who has two children of her own, says one of the biggest barriers women face when returning to exercise is the “disconnect a lot of them feel with their body”:

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A woman stands in between two punching bags that hang from the ceiling.

Ange Drake sees a lot of women come into her gym with a somewhat disconnect to their body.

  (ABC Sport: Kate O’Halloran)

“After giving birth, things have stretched out, or moved and don’t feel the way they used to. A lot of women feel like whole muscle groups have gone offline.

“They have lost the trust in their body; knowing what it can do, and trying to navigate the new body they’re in.

“This includes how they can rebuild it, and make it stronger while looking after the needs of a little one.”

For many, this includes pelvic floor complaints, lower back pain and issues to do with abdominal separation.

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“When you’re in the moment, it’s really scary to think, ‘am I going to be able to run again?’ Or, ‘I’m leaking when I’m going grocery shopping,’” Drake said.

“These experiences can be really alienating … and a lot of women think ‘it’s just me’.

“So we try and help them understand that what they’re experiencing is not uncommon, and that women have been able to rehab whatever it is they’re going through.”

Fitness

This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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