Postpartum exercise - where do I start? Running maybe?

[fortunehunting]

Has my third and final DC, and signed off by the doc recently.

I don't know where to start with exercising again! Weights? Swimming? Running? Walking?

Any tips?

I gained so much weight in this final pregnancy that I need to lose 2 stone... I'm eating healthy and trying to do time restricted eating (for health benefits mainly but hoping their may be some weight loss too).

I'm finding it difficult to fit exercise in with the kids at the mo but I'm hoping come September when the older two are back at school, and baby is in more of a routine I'll be able to carve out some time.

I wouldn't start with running as it'll probably put a lot of pressure on your pelvic floor. I would start with walking and some gentle stretching

One of our local physios did post natal exercise classes, where they checked on how well your rectus abdominis muscles have knitted back in to place, worked on your core etc. Anything like that near you?

Then once you know that's all OK, you could try C25K for a phased introduction to running, plus something like a pilates or yoga session a couple of times a week (check Kim Saha's YouTube channel if you need home workouts)

I really enjoyed the Bump Plan for a gradual return to exercise. It's Pilates based but builds up to HIIT as you work through the phases.
https://thebumpplan.com/postnatal/

There are good videos on YouTube. I tried few of them after my c-section.

I did a lot of walking. It was a good way to slowly build strength and stamina back up, I really wouldn’t start with running or anything impact related

I built up from walking and post-natal yoga.
I found I was ready for higher impact, mainstream exercise from 5 months but had SPD pregnancies with difficult births. Even an easy pregnancy and birth takes a few months of recovery before getting back to full power though.

The best exercise is the one you enjoy as you're most likely to stick to it. For me that's weights but it doesn't have to be. To lose the weight nutrition is more important than what exercise you do

I would do whatever you have time for, enjoy, and that is sustainable and fits with family life 😀. If you can walk briskly with the baby a few times a week, that ticks the NHS cardio box. If you can manage some strength stuff too, that would be great. I've seen small group PT strength sessions in parks and studio gyms for mothers and babies. If you can do a class at the weekend, try that - pick one that is convenient and might be fun, for now.

There will be time when the dc are older to specialise, try lots of new things etc. My dc are grown now and I strength train quite seriously and do other stuff - I couldn't have managed that sort of committed schedule when they were little but I did keep as active as possible and took chances as they arose, with eg a weekly badminton game late in the evening when I had childcare.

https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/

I swam as my first excessive after dc was born, but then I swam a mile the day before he was born. I had an emcs, so reduced lochia. I started running at 12 weeks pp.

With my second child, my exercise was largely reaching for the biscuit tin.