Exercising after pregnancy

For an optimal recovery and to possibly allow the breastmilk to get going, it is wise to remain in or around your bed for the first week after delivery. After that, most women can start to build up their daily activities.

From six weeks after delivery, you can start to exercise again when you have the permission of your gynaecologist or midwife. Preferably do this under professional guidance so you can get your body back at the right fitness level in a responsible way. For example, by joining a special 'Back in Shape' program. This allows your body to recuperate in a responsible way.

To exercise in a healthy and responsible way after your pregnancy, we advise you to keep these basic guidelines in mind:

• Listen to your recovering body.

• Consider a longer recovery time after a difficult delivery or a caesarean section.

• Drink enough water before, during and after exercising. Especially when you're breastfeeding.

• Have a healthy snack before and after exercising.

• Don't exhaust yourself when exercising.

• It is best not to do any 'high impact' exercises for the first 12 weeks after delivery, so the pelvic floor has time to recover. These are exercises that include a moment with both feet away from the ground, for example when running. A good alternative for this is power walking. This is a fast way of walking, which elevates the heart rate.