Getting back to exercise after having a baby...

AS a yoga teacher, I would regularly get asked when is the right time to go back to exercise after having a baby.

My advice was always to give it at least six weeks, and check in with your GP or a physiotherapist if you’re not sure.

Of course, it depends on the person. Some women are dying to roll out their mat a few weeks after giving birth, and others take longer to feel ready.

When I became pregnant in 2021, it was my turn to ponder this for myself. I continued to teach and practice yoga throughout pregnancy, and though I moved a little slower, I felt strong and full of energy.

As my due date approached, I was confident that I would return to my practice soon after giving birth. Yoga was such a huge part of my life, I couldn’t imagine not having that precious time to myself to move, breathe, and stretch.

The birth went smoothly and we welcomed our beautiful baby girl Mae into the world. We were wrapped up in the newborn bubble, and consumed by all the love, tiredness, elation, and worry that comes with being new parents.

As any new mum knows, those first few days and weeks are all about bonding with your baby and your own recovery. When that haze starts to lift, you slowly begin to feel human again. Maybe not quite your old self, but a newer version who is adapting to this huge change. 

I waited for the urge to step onto my mat and resume my yoga practice. But it didn’t come after six weeks, like I originally thought it would.

The extent of my exercise was going for my daily walk. I would push my sleeping baby in her buggy, while sipping coffee, stifling yawns, and hiding my tired eyes behind sunglasses. We fell into a rhythm of our own, and on the rare occasion Mae was away from me for more than a few minutes, I either tackled a pile of washing or slept.

It was closer to a year before I felt ready to step back onto my yoga mat. After 12 months devoted to holding, feeding, soothing, and carrying, I began to feel the urge to move my body in a way that was purely for myself.

The tight spots in my back and shoulders called out to be stretched. My stiff hips needed to move.

Feeling like a beginner again, I decided the only thing to do was just start. One day, after putting Mae to bed, I gathered up the various teddies and blocks from the floor, and cleared enough space to roll out my mat.

I told myself that even a few minutes would be enough. I started with some familiar movements and stretches. I took it slow, and focused on my breathing.

For a while, five minutes was all I needed. Then, gradually, I began to stay a little longer. I allowed myself to move and breathe, without any weight of judgement or expectation. I focused on what felt good for my body.

It didn’t feel the same as before - I wasn’t as fit or flexible, but that was OK. My body had changed, and done something amazing. I reminded myself that movement wasn’t something I had to do to fix my body, it was a way of taking care of it. I saw it as a thank-you to my body for all its hard work.

There can be so much pressure on women to ‘bounce back’ after having a baby, but it’s not easy. We feel we have to fit in time for the gym or exercise classes, while also feeling guilty for leaving our babies.

The advice I would give to any new mum now is that it’s OK to take your time. There is no need to rush back to exercise - you’ll know when the time is right.

Start small, and choose something you like. Aim for five minutes of movement you enjoy, whether that’s walking, swimming, or yoga. You might end up staying longer, but there’s no pressure to do any more than what feels good.

Most importantly, I would say try not to feel guilty for needing time for yourself. Far from being a selfish act, prioritising self-care is the best thing you can do for you and your family.

Right now, my yoga sessions may only be 15 minutes long and I’m surrounded by toys and books, but I feel like I’m finally finding my way back to myself.

Emer Harrington is a writer, yoga teacher and mum of one, living in East Cork.