If you’ve recently had a baby, you know that welcoming a new child to your family can feel like a lot of things all at once: joyful, stressful, and exhausting, just to name a few!
For many people, getting back into a fitness routine after having a baby can go a long way towards improving mood, increasing strength, and supporting sleep. As a mom of two, I have definitely found that to be true in my own personal experience.
Read on to discover tips for approaching fitness during your postpartum period, and the ways that postpartum exercise can help you be the best version of yourself, for you and your baby.
Contrary to what you may have heard, there’s no need for your body to “bounce back” after having a baby. Your body goes through so many significant changes after you give birth that this period of time is commonly referred to as the “fourth trimester.”
It’s important to understand the physical changes your body experiences after childbirth in order to approach postpartum fitness in a way that’s safe and sustainable.
Just like every pregnancy is different, every childbirth experience is different and, likewise, every postpartum experience is different, too. Depending on whether you had a vaginal delivery or a C-section, your recovery time may be shorter or longer. Be sure to talk with your doctor to decide when it’s safe for you to begin working out again after giving birth.
And remember not to put too much pressure on yourself. It’s ok if you’re not feeling ready to begin a fitness routine again even when your doctor gives you the “ok” to hit the gym. Be gentle with yourself. You just went through a life-changing experience!
If you ARE feeling ready, that’s great, too! In fact, the American College of Obstetrics and Gynecologists recommends getting at least 150 minutes of activity in a week (once you’ve been cleared to exercise).
But keep in mind that you’re probably going to run into some physical changes postpartum that impact the kinds of workouts you’re able to do: your core muscles are probably weakened, you’re likely experiencing some significant hormonal changes, and you may be totally exhausted from those nighttime feedings.
This is all normal! But it does mean you need to really listen to your body as you get into a postpartum fitness routine. Keep in mind that you should start at whatever level you feel comfortable with, knowing that you can ramp up your exercises and length of your workout over time.
Before we discuss restarting your fitness routine, let’s get one thing straight: it is vital that you approach this phase of your life holistically.
What does that mean? Approaching postpartum exercise holistically means that when you’re ready to start incorporating the gym back into your life, you should also be paying attention to self-care, nutrition, rest, and support systems, in addition to exercise.
The postpartum period can be challenging, and making sure you approach this period of time holistically (rather than solely focusing on getting back in the gym) will set you up for greater and more sustainable success long-term.
When you’re ready to start moving your body again, here are some tips to restart your fitness routine after you’ve had a baby.
You just birthed a human! So it’s reasonable that you probably won’t be at the same level of fitness that you were pre-pregnancy, or even during your pregnancy. So, start slow, and listen to your body. Begin with gentle activities to start, and you can gradually ramp up your intensity when you’re ready.
Low impact exercises like walking and stretching can have some really significant benefits. Incorporating these kinds of gentle exercises into your daily routine can go a long way towards helping you rebuild your strength and stamina.
One major area of your body that gets impacted by pregnancy and childbirth is your pelvic floor. Another is your core. In fact, many people experience diastasis recti - or the separation of your abdominal muscles - during pregnancy. Even if you don’t experience diastasis recti, it’s a good idea to focus on core and pelvic floor exercises postpartum.
Remember when we talked about approaching your postpartum period holistically? It’s important! As you start to move your body in a different way post-pregnancy, keep in mind the importance of nutrition and hydration when it comes to healing (even if you had a great birth experience, your body still needs to heal!) and energy levels.
Did you think we were done talking about a holistic approach to postpartum? While hydration and a balanced diet are super important during your postpartum period, especially as you get back into a fitness routine, equally important are rest and self-care. Rest, especially, is an incredibly important part of postpartum recovery. But self-care, and self-compassion, are similarly important. Be gentle and kind with yourself.
If you’re feeling a little overwhelmed by both the idea of getting back into a fitness routine AND navigating the addition of a newborn to your family, that’s ok! It’s a lot to figure out.
Two ways to get a handle on this new phase are to (1) set realistic goals and (2) track your progress.
First, try setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals. Use the SMART framework to figure out what works for you and set realistic goals. If you’ve never heard of the SMART framework, Forbes has a great intro.
Second, track your progress. Remember, you’re starting out small, and that’s ok. You’re building! And as you’re building you can use lots of different strategies for tracking your progress. Try journaling, apps, or fitness trackers for motivation and shared experience.
One key aspect of approaching your postpartum period in a healthy way is to find support and resources during this time.
There are lots of benefits to connecting with others for motivation and shared experiences. The postpartum period can feel isolating at times, so having a community that understands what you’re going through can be a huge support.
It’s also important to stay in touch with professionals who have the expertise to help you navigate all the different parts of your postpartum phase. That may include your doctor, a therapist, a personal trainer, a pelvic floor therapy practitioner, or any other expert that can offer professional support and personalized guidance.
It can be tough to find the energy and time to prioritize working out after you’ve had a baby. But when you’re ready, adding fitness to your daily routine can be a benefit for your own overall health and wellness, and also for your (growing!) family.
Being pregnant is tough. Your body goes through some incredible, amazing, and challenging changes as it grows a new human! But those challenges don’t end when your baby is born.
The postpartum period might feel even more challenging than pregnancy. Your body is going through even more changes, you’re adding a tiny new person to your family, and you’re on that tiny person’s schedule instead of your own.
Adding fitness into all of this can be hard. But we know that exercise helps mood, sleep, and energy levels. And improving these things can help you be an even better parent.
When you’re ready to add exercise back into your routine after you have a baby, there are some strategies you can use to do so successfully.
One professional that can be there to support you during this postpartum period? A personal trainer.
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Written by Ella Browning.
