Postnatal Physical Fitness – “it’s all about being better than you used to be”

During the first few weeks after the delivery, your feelings and emotions play a pivotal role in grooming and developing your baby. Therefore, postnatal physical fitness is essential since you are getting more powerful physically and mentally both. Some people say weight loss is more than a physical challenge, it’s a mental challenge.find-time-to-work-out-shutterstock_100694539When to start doing exercises after the delivery?

Start normal workouts such as walking as soon as you are comfortable after giving birth. Six weeks after giving birth, most changes that occur during pregnancy will return to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises and slowly build up to more harder ones.

Moving with the baby

Baby Dancing


Dancing provides a light cardiovascular workout that involves all major muscle groups and improves balance and coordination. It will also elevate your mood, no matter how tired and stressed you might be. You can do this while holding your baby or with the baby in a carrier that keeps him close to your body and supports his head (a carrier with straps that fit over your shoulders and around your waist is best).

Just put on some music you love and dance, keeping your abs drawn in.

Baby overhead press

  • Straighten your arms upwards without locking your elbows.
  • Pause, then lower your baby to the starting position.
  • Do 10 reps
  • Rest and play, then do 2 more sets.

Baby bench presssq

  • Lie face up on the floor with your knees bent.
  • Contract your abs and squeeze your shoulder blades together.
  • Hold your baby securely and bring him close to your chest.


Postnatal exercises will give you the following:

  • Improve your physical and mental well-being.
  • It can help restore muscle strength and firm up your body.
  • Make you less tired because it raises your energy level and improves your sense of wellbeing.
  • Promotes weight loss.
  • Improve your cardiovascular fitness and restore muscle strength.
  • Conditions your abdominal muscles.
  • Improves your mood, relieves stress and help prevent postpartum depression.

Recommended types of postnatal exercises

  • Brisk walking
  • Swimming
  • Aqua aerobics
  • Yoga
  • Low impact aerobic workouts
  • Light weight training
  • Cycling



Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s