Is My Body Ready to Return to Exercise Postpartum?
Your return to exercise depends on many factors!
Whether you had a baby 1,2,10 or 20 years ago - it is important to rebuild your body through exercise! We are here to help you make an informed decision on where to begin!
We encourage women to take their time, listen to their bodies and seek professional support from a Pelvic Floor or Women's Physio. On DediKate we have Rural Women's Health Physio, Jess Walker and Pelvic Health Physio Celia Wahnig here to help!
As you plan your return to exercise after giving birth, it is important to consider what your body has just undergone throughout pregnancy and birth.
Congratulations on the birth of your baby!
It's natural to want to get back into exercise to improve your mental and physical health, but we know that rushing in too soon can cause problems. So how do you know when to safely return?
To ensure a safe return to exercise, take a gradual, progressive approach after receiving clearance from your healthcare provider to begin exercising.
As a mum, you may struggle to find time to exercise or you don't know where to start. DediKate is here to guide you and support you in rebuilding your fitness with confidence!
If you had an uncomplicated vaginal birth:
Generally those who had an uncomplicated vaginal birth can start with low impact, postpartum specific exercise between between 6-8 weeks postpartum. If you are less than this, you can start DediKate Core Connect sessions until you reach 6-8 weeks.
If you had a cesarean birth:
Generally those who had a cesarean birth and are healing well can start with low impact, postpartum specific exercise from weeks 8-10. You can start DediKate Core Connect sessions from 5 weeks.
Where should I begin?
Lucky for you, DediKate has the perfect challenge for you, DediKate GLOW! Approved and Co-Designed by Rural Women's Health Physio, Jess Walker and Pelvic Health Physio Celia Wahnig.
Over 8 weeks, this postpartum programme will help you heal, recover, and strengthen your body. DediKate GLOW will have you glowing, while feeling confident with your body's capabilities post birth.
Our team of trainers and women's health physios, Jess and Celia, will guide you through an 8 week programme where you will learn how to rebuild your body from the inside out.
Along with the GLOW Planner, our women's health physio, Jess has developed a GLOW Preparation/Testing checklist to make sure you're ready to return to impact activities!
Remember this is a guide, and although DediKate sessions are all designed for postpartum by our postpartum exercise experts, it is not an individualised programme. We recommend seeing a pelvic floor physio alongside this programme, particularly if you have a prolapse, are experiencing leaking, and feel general discomfort in your pelvic/back/core region.
Remember, be kind to yourself!
You are undergoing a lot of changes as a new mother! It is normal to experience physical changes and fluctuating emotions during this time. It is incredible what your body has just accomplished!
Try to find small moments of self-care throughout your day. Whether that be a few minutes of stretching, meditation before bed or even a cup of tea.
Tuning back into your body will help you to ease back into exercise at a suitable pace.
Find support with us!
Becoming a mother is life changing for most, but also quite isolating.
The DediKate community is a great place to meet and connect with like-minded women who are also trying to exercise with children. We have a members only DediKate Support Group on Facebook for women to connect. A supportive community for women to share their struggles, successes and everything in between! 🫶🏽
As a DediKate Member, you will also have access to Rural Women's Health Physio, Jess Walker and Pelvic Health Physio Celia Wahnig! Celia and Jess take our Core Connect sessions and are available to answer any questions you may have!
Looking to start exercising postpartum?
DediKate boasts two incredible women's health physios who take our Core Connect sessions, Celia and Jess. These sessions will enable you to connect back to your core after pregnancy, abdominal surgery, injury or a sedentary lifestyle!
We also have a postpartum programme that you can follow, DediKate GLOW that has been approved and co-Designed by Rural Women's Health Physio, Jess Walker and Pelvic Health Physio Celia Wahnig. Over 8 weeks, this postpartum programme will help you heal, recover, and strengthen your body. DediKate GLOW will have you glowing, while feeling confident with your body's capabilities post birth!
