Congratulations, new mom! You’ve just embarked on one of life’s most amazing journeys: motherhood. Amidst the whirlwind of diaper changes, feedings, and sleepless nights, you might also be thinking about getting back into your fitness groove. Let’s dive into how to ease into exercise during those precious first few months after pregnancy with a mix of fun and practicality!
🌟 Why Exercise Matters After Pregnancy
Exercise after pregnancy isn’t just about reclaiming your pre-baby body (though that’s a lovely bonus!). It’s about boosting your mood, increasing your energy levels, and improving overall well-being. For many women, getting back into fitness is also a way to regain a sense of normalcy and control.
🚶♀️ The First Few Weeks: Taking It Slow
Your Body Needs Time: Right after giving birth, your body needs time to recover from the incredible journey it’s just been through. Whether you had a vaginal birth or a cesarean section, your body has undergone significant changes. It’s essential to listen to your body and take things slowly.
Walking: One of the best ways to start moving again is by taking leisurely walks. They’re gentle on your body and can help boost your mood. Even short walks around the block can be beneficial.
Pelvic Floor Exercises: Your pelvic floor has undergone a lot of stress during pregnancy and delivery. Gentle exercises like Kegels can help strengthen these muscles and prevent issues like incontinence.
Postnatal Yoga: Yoga can be an excellent way to gently stretch and strengthen your body. Look for classes or videos specifically designed for postpartum moms. They usually focus on core strength, flexibility, and relaxation.
💪 One to Three Months: Gradually Increasing Intensity
Low-Impact Cardio: Activities like swimming or cycling are great for getting your heart rate up without putting too much strain on your body. They’re also low-impact, making them gentle on your joints.
Strength Training: Light strength training can be incorporated to help rebuild muscle tone. Focus on exercises that target major muscle groups. Use light weights or resistance bands, and be sure to avoid exercises that strain your core. (I personally used the Sesh app by Katy Hearn, which features an 8-week postpartum guide designed to gently ease you back into strength training.)
Core Work: Your core muscles, including your abs and lower back, need special attention after pregnancy. Gentle exercises like pelvic tilts and modified crunches can help strengthen this area. Avoid traditional crunches until you’ve built enough core strength and received clearance from your healthcare provider.
🚀 Three to Six Months: Building Strength and Stamina
Moderate Cardio: You can now start incorporating more moderate forms of cardio, such as jogging or aerobics. If you’re using a stroller, consider joining a stroller fitness class that combines walking or jogging with strength exercises.
Increased Strength Training: As your strength improves, you can gradually increase the weight and intensity of your strength training workouts. Focus on a balanced routine that includes upper body, lower body, and core exercises.
Group Fitness Classes: If you’re feeling ready for more social interaction and a structured workout, consider joining a postnatal fitness class. Many gyms and community centers offer classes specifically designed for new moms, often with the added benefit of meeting other new parents.
🌸 Tips for a Successful Postpartum Fitness Journey
Set Realistic Goals: Start with small, achievable goals and gradually build on them. Remember, it’s about progress, not perfection.
Listen to Your Body: Pay attention to any signs of discomfort or pain. If something doesn’t feel right, it’s okay to take a step back and adjust your routine.
Stay Hydrated and Nourished: Your body needs extra care as you recover from childbirth and adjust to the demands of breastfeeding. Ensure you’re drinking plenty of water and eating a balanced diet to support your fitness efforts.
I’m a big fan of staying hydrated, and these water bottles are my favorites for the job! I use this 64 oz bottle for everyday hydration (its super inexpensive too!) and this 128 oz bottle for when I need extra water. They’re perfect for keeping track of my intake while breastfeeding and working out, thanks to their clear markings. Staying hydrated has never been easier!
Seek Support: Consider finding a workout buddy or joining a postnatal fitness group for motivation and support. Sharing the experience with others can make the journey more enjoyable.
Consult Your Healthcare Provider: Before starting any new exercise routine, it’s always a good idea to check with your healthcare provider, especially if you have specific concerns or complications.
🎉 Enjoying the Journey
Exercise in the postpartum period is a personal journey and looks different for every mom. Celebrate the small victories, and don’t be too hard on yourself if things don’t go as planned. Your body has accomplished something incredible, and getting back into fitness is about honoring that journey and taking care of yourself.
If you found this guide helpful and are looking for more tips and inspiration on navigating the postpartum period, check out my other blog posts.
The Power of 10-Minute Workouts for Busy Moms
Meal Prep Mastery: A Guide for the Fitness-Focused Mom
Postpartum Fitness: Getting Back into Running After Pregnancy
References
- American College of Obstetricians and Gynecologists (ACOG). (2021). Exercise After Pregnancy. Retrieved from ACOG.
- Mottola, M. F., & Campbell, M. K. (2014). Exercise in the Postpartum Period. Journal of Obstetrics and Gynaecology Canada, 36(5), 485-489. doi:10.1016/S1701-2163(15)30730-5.
- National Health Service (NHS). (2023). Postnatal Exercise and Fitness. Retrieved from NHS.
- Wang, H. X., & Johnson, K. A. (2019). Physical Activity and Postpartum Recovery: The Role of Postnatal Exercise. International Journal of Women’s Health, 11, 235-245. doi:10.2147/IJWH.S180462.
- Royal College of Obstetricians and Gynaecologists (RCOG). (2022). Postnatal Care. Retrieved from RCOG.
- Lopes, C., & Soares, A. (2020). Impact of Exercise on Postpartum Depression and Body Image. Journal of Clinical Nursing, 29(13-14), 2324-2333. doi:10.1111/jon.15067.
- American Physical Therapy Association (APTA). (2022). Postpartum Fitness: A Guide for New Moms. Retrieved from APTA.
- Colvin, L., & Kuhlmann, S. (2017). Safe Exercise After Pregnancy: Guidelines for New Moms. Fitness Research, 34(2), 150-158. doi:10.1080/09593985.2017.1270854.
- Centers for Disease Control and Prevention (CDC). (2023). Physical Activity: Recommendations for Pregnant and Postpartum Women. Retrieved from CDC.
- Jenkins, A., & Oliver, M. (2018). The Benefits of Postnatal Exercise on Mental Health. British Journal of Sports Medicine, 52(4), 240-245. doi:10.1136/bmjsem-2017-000234.