E tūtaki ana ngā kapua o te rangi, kei runga, kei runga te Mangoroa e kōpae pū ana | The clouds in the sky close over, but above them spreads the milky way

Guest post from She Moves Fitness Collective


Important Tips for starting to exercise after baby



Postpartum women are at increased risk of developing depression, which can contribute to the ill health of the mother and her family. Research indicates that mothers who are physically active experience lower levels of depression or anxiety symptoms than inactive mothers. Many mothers can also avoid commencing any exercise as they are concerned about doing it safely.


Hey everyone, It’s Ren & Jen here from She Moves! and we’re back with some more training tips as we get closer to our Choose to Move event for PADA!

Today we’re sharing with you a few ways to get the most out of your training/exercise sessions. These are basic but they often get skipped over.

WARM UP: Please never skip the warm up! It sends signals to our body that we are preparing to exercise, it helps us get the most out of our sessions and reduces the risk of injury. A good warm up includes glute, back, core and pelvic floor activation and awareness, some mobility and slight heart rate lifters.

COOL DOWN: Once you have finished your session we know it’s tempting just to get on with your day without stretching… but please don’t skip the cool down and stretching period! When we cool down and stretch we are starting the recovery process. We allow our blood pressure and heart rate to return to their normal levels, and stretching allows the muscles and connective tissues to lengthen reducing muscle tightness and stiffness. It’s 5-10 minutes that are totally worthwhile!

NOURISH: Post exercise be sure to have a nourishing meal or snack, this will also aid in the recovery process and keep your energy levels up! Smoothies, bliss balls, fruit or a boiled egg are some great options.

HYDRATE: Remember throughout your workout and the rest of the day to remain hydrated, keeping hydrated helps to regulate your body’s optimal temperature, keeps your joints well lubricated, improves brain function, sleep, energy and mood. If you’re a breastfeeding mum and exercising it’s super important to make sure you are keeping well hydrated. Breast milk is 88% made up of water so making sure you are replacing what you lose to keep up a good healthy supply.

It’s not too late to register for the Choose To Move event here or see the Facebook Event here. it’s suitable for everyone and the best bit is that you can move in your own way – walk, swim, bike, run – whatever!

All those who register* will get to train online with She Moves! for 1 month free so we’ll be able to help you get fit and ready to move!
*not available to current She Moves! members.

Read more from She Moves about how to return to exercise postpartum. They will be doing two Facebook Live chats on our page in the coming months – subscribe to our newsletter to get details of these to your inbox.

Read She Moves’ first blog post for PADA: 5 Top Tips to Return to Exercise here

See here for information on doing physical activity during pregnancy.

Note: The language used here refers to women, but this information is relevant for all people who have given birth.