Sharing moments Young adults Bye bye Hotel Mum How you feel at home Semester abroad Language course abroad or work as an au pair? Be prepared Grassrooted The world’s calling Make an impression Planning a family Tracking fertility The right time? How men can help Fertility and diet Medical check-up What you need to know about ovulation What to do if you don’t conceive straight away Three electronic fertility and cycle trackers in comparison Pregnancy Examinations during pregnancy Diet and nutrition Is my pregnancy progressing normally? Tips for daily life Important points for travel and holidays Is my pregnancy progressing normally? What items do I need for my baby? Where and how do I want to give birth? What do I need to pack for the hospital? How should I prepare my home for my child? Is my pregnancy progressing normally? How can I best prepare for my baby? How can I best prepare for the birth? Nutrition Parent-child relationship Preparing for breastfeeding | Sanitas Magazine Insurance Stretch marks Sleep Rupture of membranes Baby blues High-risk pregnancy Braxton Hicks & false labour Formalitites Morning sickness Our baby Bathing baby – what you need to know How babies hear Infant first-aid kit Baby care Is my baby developing normally? Month-to-month overview of baby development Is my baby developing normally? Month-to-month overview of baby development Baby care Celebrating and enjoyment Christmas and New Year’s Eve with a twist A philosophical take on pleasure Pleasure can also be found in the soup kitchen in Zurich Tips for a peaceful and stress-free Christmas Living better with cardiac insufficiency Alejandro Iglesias Hana Disch Patrizio Orlando Other countries Hay fever Everyday help In pursuit of happiness Seven tips for a happier daily life Kids in lockdown Be active Active during pregnancy Sport and exercise during pregnancy Antenatal exercise classes Standing properly Healthy eating Green smoothies Vitamin D Good eggs, bad eggs Diet plan Healthy fats Feed your muscles How much sugar should we eat a day? How much fat should we eat a day? Lactose intolerance Healthy diet, strong immune system Low Carb Healthy heart Interview with Christophe Wyss Heart-friendly sports How the mind affects the heart Taking blood pressure correctly High blood pressure: what you need to know Changing habits Interview Stortpsychologie 10-step guide to changing habits Try, try, try again Running coaching Running ABC Race in Sarnen Factors affecting condition Weekly planner Running shoes Strengthening exercises Running nutrition Complementary sport Warm-up Stretching Functional clothing Fitness tracker Shopping – sportswear Running tips for women Relaxation technique Recovery New lease of life thanks to Sanitas running coaching Running training The first half marathon Training and heart rate Running Ticks Sport after childbirth Postnatal exercise Taking the strain off your shoulders Kangatraining Workout while walking Expert tips Stress and relaxation Moving air Fight stress with yoga What is stress Learn how to relax Dealing with stress What is burnout? “The first step was to create boundaries” Juggling family and a career Reduce stress Stressor factors The most beautiful Swiss saunas Sweating in the sauna Trend sports Fitness boxing Slackline Bouldering Fascia training Stand Up Paddling Keeping fit efficiently Swing with a smile! Vertical workout Hiking Altitude sickness Seven stroller-friendly hikes Needed: a hiking-friendly pushchair There goes the other sole! Tips on hiking with a baby Mountain lakes Planning a family: Fertility and exercise Stair climbing Pumptrack Your back Kids’ back Back exercises Sitting properly at work Forest fun Playing for life Promoting health and fitness Motivation Sledging Curling glossary What do you get if you cross a kite with snow? Snowshoeing Preventing falls Inline skating Swimming Swimming Wings for Life Stretching Bike tips Stretching exercises for cyclists koerper-und-kaelte Healthy teeth thanks to dental hygiene and preventive care Putting wishes into practice Tips for healthy teeth Hometraining Investigating teeth-related myths 10 tips to ease anxiety Hand care Living together today Digital life Online addiction Digital temptation Children and digital media Smartphone neck Our brains love habit Change my habits? You’re joking! Planning a family: Difficulties trying to have a baby Planning a family: Myth vs fact Solidarity study Newcomers Living together tomorrow Digital nomads Giesserei multi-generation house The blind film director Help instead of rent Working on the move Medical practices of the future Our skin – layer by layer Generational discussion: wishes for life Hausarzt und Corona Safe return to work Corona crisis: singing together Corona crisis: Working in intensive care Corona crisis: working in a nursing home Rest and recovery: learning from children Corona crisis: voluntary work for the needy Developments for the future App check Aqualert SRC blood donor Codecheck Forest Freedom Freeletics Moment Sleep Better PeakFinder Findery Six fitness apps reviewed Internet use High-tech trousers Prostheses Hospital of the future New skin for burns victims Online-Therapien Sanitas newsletter
Dossier: Sport after childbirth

Is postnatal exercise a good idea?

Katharina Gundermann, a personal trainer for women, is certain that postnatal exercise isn’t just a fad. She believes it’s important for preventing future problems and strengthening muscles softened during pregnancy and birth.

Text: Clau Isenring

Is postnatal exercise a passing trend?

No, it’s important and necessary to prevent problems such as incontinence in the future. However, it’s important that women choose a course run by a specialist with the relevant training, because there are a lot of trendy programmes on offer at the moment that might sound fun, but in fact deliver few benefits and can even be harmful.

When should women start postnatal exercise?

It depends on the woman and whether she had a caesarean section or a natural birth. However, it is a good idea to rest for at least the first few days after birth. The body has worked extremely hard and the hormonal changes are also physically demanding. In general, women tend to start postnatal exercises around six weeks after the birth.

What’s the focus of postnatal exercise?

The first step is to make women aware of their own bodies before starting targeted strengthening exercises. Many women don’t really know what the pelvic floor is or what exactly they should be tightening. In some cases, the whole pelvic region is a bit of a mystery.

“Nine months on, nine months off.”

How often should women do postnatal exercise?

According to training theory, three times a week for around 30 minutes each time produces the best results. However, that’s unrealistic for most women. In my experience, most women manage one instructor-led training session a week plus one session at home. In the beginning, the instructor-led training alone is enough. It’s important to remember that Hollywood stars and top models shouldn’t be seen as role models. The goal of postnatal exercise isn’t to lose weight as quickly as possible, but to stay healthy and strong in the long term.

How long should a woman continue postnatal exercise classes?

The rule of thumb is: “Nine months on, nine months off.” This means, depending on the woman’s level of fitness, that it can take between six and twelve months to achieve the same physical condition as before the pregnancy through postnatal exercise.