Postnatal Exercise: Is it safe to exercise after having a baby?

Postnatal Exercise: Is it safe to exercise after having a baby?

We are bombarded with so much information during our pregnancy about what to eat, what not to eat, how to give birth, how to breastfeed, how to wrap your baby… but what about the importance of safe and effective recovery postpartum?

Growing a tiny human inside our bodies is truly incredible and amazing. To think of what the human body can do blows my mind. With this all said and done, the moment we deliver our baby we are pretty much left on our own to recover from 9 months of dramatic changes and child birth.

After the birth of my first baby, all that I knew was that I had to wait until my 6 week check up and I was good to go. The guidelines are there but they are very broad and you will only find these if you really search for them.

I waited until I was 12 weeks postpartum to go for a slow jog. I ended up injuring my hip which required months of physiotherapy and rest (not ideal with a newborn!) just to walk without being in pain.

I was determined to make sure that this wouldn’t happen again with my second baby.

From day one postpartum, I started slowly with pelvic floor and deep core abdominal bracing exercises. I progressed slowly with short walks, core stabilisation, low impact cardio, light weights and then finally to running. I am stronger and fitter than I have ever felt, even before having kids, and best of all no injuries!

So the answer to my question, “Is it safe to exercise after having a baby?” is yes! As long as it is the right type of exercise and that your pelvic floor and core have been assessed to check for signs of prolapse and abdominal separation. Also keep in mind that the hormone responsible for loosening the ligaments in your pelvis to prepare for child birth (Relaxin) can still be present 3-4 months after birth.

My biggest piece of advice is to progress slowly, see a Women’s Health Physiotherapist and find yourself a Postnatal Personal Trainer who can guide you through the correct exercises that are safe to commence for your individual circumstances.

About the WriterThe Mummy Trainer -Head Shot

Sarah Male, from Varsity Lakes, Gold Coast is mummy to Jordy 3 and Ella 7 months. A Personal Trainer certified inEarly and Advanced Postnatal Programming, Sarah is passionate about helping mums return to exercise with safe and effective training.

You can also find The Mummy Trainer in the Gold Coast Mums Directory 

Smileez Indoor Playground and Cafe Parkwood

Smileez Indoor Playground and Cafe Parkwood

Smileez Indoor Playground and Cafe has been a local favourite of Gold Coast families for many, many years.  It’s been on our ‘Rainy Days on the GC’ list for a while now, so when we heard that it was under new management, we just had to visit for ourselves and find out what changes were in store for the centre.
It may have been a few years since we walked through the doors (about 10!) but the magic and excitement is still the same. Colourful play areas, welcoming cafe and friendly staff instantly put parents at ease (and fill kids with excitement!).
All of the old favourites are still there:
  • Jumping castle
  • Merry-go-round
  • Ball pits
  • Gated under 3’s area
  • Multi-level adventure play maze
  • Slides
  • Cafe with Merlo coffee and full menu
Plus the new owners have given the centre a huge spring clean and are undertaking a lot of new improvements!
  • Sensory Sessions every Wednesday 3pm-5pm*
  • Wheelie Wednesdays 9am-12pm (fun with scooters, cars, bikes, walkers and more)
  • Disco Parties available to book Fridays 6pm-8pm
  • Free WIFI with coffee purchase (they have MERLO coffee! This is AWESOME)
  • A healthy sandwich bar
  • A new menu with a focus on healthy and affordable options
  • A new range of party options including healthy platters
  • Community activities to support local parents
  • More special fun on different days of the week!
Maybe it’s been a while since you took the kids to Smileez for a play? Now is the time to check it out again! Smileez offers a lot for children, but there are also a host of benefits for parents too! It’s a great place to meet friends and family for a coffee, complete some work or study while your children play, connect with other parents for a playgroup or even have a birthday party (with host included!).
A couple of things to make your visit easy-peasy:
1. Bring socks as they must be worn on the play equipment! If you forget, there are socks available for purchase.
2. If there is no parking directly out the front, drive around the back of the Smileez building where there is plenty of customer parking.
So call your friends and bring the kids – the team at Smileez is looking forward to seeing you!
PHONE 07) 5574 4491
ADDRESS 3b/250 Olsen Avenue, Parkwood
OPEN Mon – Fri 8.30am – 3.00pm

           Sat, Sun 8.30am – 5.00pm

Wed 3pm – 6pm (Sensory Session – all children welcome, however sounds and flashing lights will be at a minimum)


10 Practical Ideas for An Authentic Early Literacy Experience

10 Practical Ideas for An Authentic Early Literacy Experience

GUEST POST- Allison Banford, Jack the Wombat.

I have a confession to make.  I am a serial ‘saver’.  I see activities all the time that I think are fantastic and hit save with all the intent to do them with my little man. Yet, six months later, when I look through my saved list on my phone I end up ‘unsaving’ them as we never ended up doing them.  Please tell me I am not the only one!

Don’t get me wrong, we do a lot of planned learning activities in our home.  They definitely have their place in providing key learning experiences.  Though, to do these all day long would just be impractical.

I am a big advocate for early literacy.  I know that the early years are the most important in developing solid foundation.  I also know, that learning must be meaningful.  So the question remains, how can someone create practical and authentic everyday experience to promote early literacy?

Here are 10 of my favourite (authentic and practical) ideas:

Talking about objects when on an outing

  • For example, when driving in the car you can talk about the traffic (colour of vehicles, number of vehicles, or size of vehicles).
  • You can also ask your child to describe objects they see (what sounds do they make, colours, etc).
  • To make it fun you can also play games like ‘I Spy’.

Discussing your plans for the day

  • Try talking to your child about what you have planned for the day, where you might go or who you might see.
  • Ask questions like ‘what would they want for lunch today’?


  • While in the garden you could talk through the growth cycle of the plant.
  • Ask question such as what can they see?  What sounds can they hear?
  • You can get them to describe the different textures of the leaves (what is the difference between the leaves on the trees and the ones on the ground).
  • Get your child to draw or write about what they saw in the garden.

Involving them in cooking

  • You can talk through the recipe or if they are old enough get them to read or write down the recipe.
  • You can also discuss the ingredients or finished product (How it tastes? What does smell like? How does it feel?).

Checking the letter box

  • You can discuss the process of sending letters.
  • Read letters together.
  • Practice writing and sending a letter.
  • A pen pal is another great way to get your child excited about checking the letter box (check out my Jack the Wombat Program for a fun and safe pen pal for your child).

Playing music and singing along

  • It doesn’t matter is you are a good singer or not, singing helps children learn new words.
  • Singing slows down language so children can hear the different sounds in words and learn about syllables.
  • Singing also helps develop listening and memory skills which makes repetition easier for young children.

Read Labels

  • When on your next at the supermarket you can talk to your child about the products you put in your trolley i.e. where were they made, how healthy they are.
  • Have your child read the label or once home practice their writing skills by copying the label.

Link books with real-life experiences

  • If you’ve read a book about animals at the zoo, you might like to take your child to the zoo and point out animals that look like the ones from the book.

Point out different types of signage

  • When you’re out and about with your child, point out different signage i.e. shop signs, road signs.
  • Explain how print can be used to name different places or things.

Visit the library

  • Encourage your child to choose books they would like to take home.
  • Read the stories together.
  • Talk about the pictures and ask questions about the story.

What are your favourite authentic and practical early literacy activities?  We would love to hear from you!


About the author

Allison, creator of Jack the Wombat, is a mother and an early literacy advocate.  She strongly believes early literacy is a critical building block for everyday life and future success.  Allison helps parents to navigate their way through early literacy, helping them to find the right learning strategies and educational activities for their child.   She achieves this through her early literacy program ‘Jack the Wombat’, in which she aims to make learning to read and write fun for kids and easy for parents!

Allison is currently offering a free 10 page ‘Jack the Wombat Activity Book’, designed to promote early literacy which you can access at