Returning to movement after baby - Sophie Fitt
Sophie Fitt is a Podiatrist, run coach, marathon runner, mum of two and founder of SheFitt Run Coaching.
Returning to movement after pregnancy, childbirth and the intensity of the newborn bubble, is challenging for every woman.
There’s the physical component of moving a body that feels very different to the one you knew so well before having a baby; the mental side centered around motivation and desire to do something, and then of course the logistics of getting out and taking time away from the baby and potentially other children.
I am a podiatrist in Melbourne, a runner, a running coach and a mum of two children. Our daughter is 3 and our son is 2. My ability to relate to life in the trenches is the easiest task in life right now!
I have spent many years and worked with many women to support them in their return to physical activity, after pregnancy and childbirth. The woman who is itching to move two months postpartum, those who feel ready when their youngest is starting kinder...and every wonderful story in between. I’ve also been there myself. Not once, but twice.
I’ve experienced childbirth in all its forms: our daughter was born vaginally and our son via caesarean section. And I’ve made my way back to competitive marathon running after both children.
My advice to women is to take things far slower than you think you “should.” Slower than someone on social media who looks to be doing things “better,” but whose story you know nothing about. Slower than ChatGPT tells you, when you type in a question about returning to exercise after a baby and slower than you got back into things when you last embarked on an exercise routine, before becoming a mum.
Drop the expectations, drop the judgement, drop the inner voice telling you you’re not enough. Embrace the woman who has the courage to start and remember, you are enough.
Start by seeing a pelvic health physiotherapist- there are many great physiotherapists out there, but if you’re a woman, who’s given birth at any time in your life and you’re embarking on an exercise regime- consult a pelvic health physio before you start
If you are less than 3 months post-partum, a discussion and clearance from your obstetrician or primary care provider is also important
Choose an activity you enjoy! Not something you feel you must do or used to like doing. Something for you. That could be swimming, walking, pilates, yoga, a spin class at the gym. Choose an activity with your head and your heart. You’ll certainly stick at it longer if you’re doing it from a place of desire and not like it’s another item on your To-Do list
Start with 20 minutes- a gentle 20 minute swim or walk, or 20 minutes of yoga on your mat at home. The idea is that in the first couple of weeks, every time you finish your activity, you finish feeling like you could do more, like you want to do more. This is great for motivation as well as preventing injury from overloading your body too quickly. “Too much, too soon” is the number one thing we’re trying to prevent!
If your goal is to start running for the first time ever, or get back into running after a break, I’ve launched a business to support women striving to do this exact thing: SheFitt Run Coaching – www.shefitt.com.au
Once you have clearance from your obstetrician or primary care provider, you’ve seen a pelvic health physiotherapist & you are comfortably walking for 50-60 minutes without any issues, then you’re good to go.
The first stage in the SheFitt “Postpartum Return to Run” program is a 30 minute walk with 6 x 45 second run intervals, and this is the same in the SheFitt “Just Getting Started – Learn to Run” program.
The progress is gradual, we take things slow, the approach is cautious and conservative and not at all intimidating. But by the end of month 3, following one of the two SheFitt programs mentioned above, you’re running for 40 minutes continuously.
Take your time with exercise.
Take your time in starting back, doing so only when-you-want-to.
Seek the support of health care experts who will ensure your body is as ready as your mind. Pick something that tickles your interest or lights a spark of motivation and start gradually. Quieten the voice that tells you how it should be. Wherever you’re at, is where you need to be and the smartest way to stay at it for weeks, months and years to come, is to focus on baby steps forward at a time.
SheFitt blog articles that support this discussion include:
You can find out more about Sophie here.
Contact at sophie.fitt@shefitt.com.au
