Motherhood is one of life’s most beautiful and demanding experiences.
After pregnancy and childbirth, many new moms are eager to return to their pre-pregnancy bodies. But this is easier said than done.
Postpartum fitness isn’t about bouncing back; it’s about bouncing back safely and caring for your body.
So, stick around for some tips for safe and effective postpartum fitness.
Join me to find out how to gradually rebuild your fitness, all while respecting your postpartum body.
When should you start Exercising after birth?
One of the most common questions first-time moms ask is, ‘When can I start exercising again?’
That really depends on the type of birth you had.
Generally speaking, women who had an uncomplicated vaginal birth can begin to exercise gently around week 6, while moms who had a cesarean delivery may have to wait longer – up to about weeks 8 to 10, or until their doctor gives the green light.
But even when your doctor allows you to start exercising, postpartum fitness isn’t about jumping feet-first into high-intensity workouts.
Your body has been through a lot, and just as your pregnancy was slow, getting back into fitness should be slow, too.
Why Postpartum Fitness is different ?
Postpartum fitness is unlike any other fitness journey you’ve ever taken. Pregnancy changes your body. After childbirth, it recovers from the changes of pregnancy, the effort of labor, and, in some cases, surgery.
You’re not only rebuilding your body but also healing from anything incurred during pregnancy and childbirth.
Think of it this way: if your home sustained hurricane-type damage, you wouldn’t simply slap a fresh coat of paint on the side of your house.
You’d first assess the foundation and slowly repair any damage before adding the finishing touches.
Hormonal swings, weak muscles, and the physical demands of caring for a newborn all play a role in postpartum fitness.
The most precious lesson I learned is to listen to my body and start gradually.
Listening to Your Body: The Importance of Rest
The best thing you can do for your body in those first weeks postpartum is just rest.
Trust me! You’ll it every bit!
Although you may be eager to return to a fitness routine, recovery can take time.
You might feel tired or unmotivated.
Remember what you just did and that caring for your little one is a full-time job!
Some of your body’s ways of encouraging you to slow down can be fatigue or discomfort, so listen.
Allowing yourself to rest doesn’t mean you’re being lazy.
Gentle movements, such as walking or stretching, can help ease tension, but take it easy and only do what feels right.
Rebuilding Core Strength Safely
Strengthening Pelvic Floor Muscles
During pregnancy and childbirth, the pelvic floor undergoes a great deal of stress and trauma, so pelvic-floor strengthening is significant to postpartum recovery.
You might already be familiar with pelvic-floor exercises known as Kegels (named after a respected US gynecologist). These exercises consist of repeatedly tensing and releasing the pelvic floor muscles.
A few minutes of simple exercises, such as glute bridges or pelvic floor breathing, daily will strengthen the muscles and prevent urinary incontinence or pelvic organ prolapse.
A more robust pelvic floor will improve bladder control and enhance core strength.
Best Postpartum Workouts to Ease Back In
The best postpartum workouts are low-impact, gentle, and build strength over time.
Here are a few safe exercises that I recommend trying after childbirth.
• Walking: This is an excellent circulation booster, and you can bring along your baby in the stroller to make it fit into your day.
• Gentle pilates or stretching: These exercises help increase flexibility and relieve tension in sore muscles, particularly in the back and shoulders, from carrying or feeding your baby.
• Bodyweight exercises: This includes the squat, which can be done with your back against a wall (to prevent injury to your knees), and variations on the push-up, such as elevating your feet or doing them facing a wall with your hands against it.
As you progress, you can gradually increase the intensity of your workouts, but always listen to how your body feels.
The Role of Nutrition in Postpartum Fitness
Just like postpartum recovery involves exercise, so does what you’re ingesting.
Eating for postpartum recovery means choosing nutrient-dense foods to help your body maintain energy and repair.
You’re likely already focused on nutrition for breastfeeding, but eating nutrient-dense foods is just as crucial for your recovery even if you’re not breastfeeding.
Include plenty of:
• Lean proteins to help repair muscles.
• Healthy fats for hormone regulation and energy.
• Complex carbs for sustained energy, especially when you sleep poorly.
• Fiber-rich foods to keep digestion smooth.
Remember that it is all about self-care with an emphasis on the care part, including the food you eat.
Mental Health and Postpartum Exercise
Postpartum fitness is good not just for your body but also for your mind.
Exercise can be a great mood booster, a perfect stress-buster that can also help you if you suffer from postpartum depression.
Physical activity releases endorphins, the “feel-good” hormones, which can be incredibly beneficial during those tough newborn days.
Taking time for yourself, whether a ten-minute walk or a five-minute pilates session, can help your mood.
Staying Consistent Amidst a Busy Schedule
Being a new mom is a full-time job, and I totally get that finding time for exercise can be tough with all the feeding, diaper changes, and catching up on sleep.
Remember, it’s all about consistency, not perfection!
Why not try incorporating exercise into your daily routine?
You could do a few squats while brushing your teeth or practice some deep breathing during your baby’s naptime.
Trust me, those small moments add up; before you know it, you’ll feel stronger and more energized.
The Importance of Patience and Celebrating Small Wins
What I’ve learned is that patience is of the utmost importance when it comes to postpartum fitness. It’s easy to feel pressured by images of celebrities bouncing back quickly, but every woman’s body is different. Some days, you’ll feel amazing, and you might be exhausted on others.
When to Seek Professional Guidance
Remember, if you ever feel unsure about your postpartum fitness routine or have any pain or concerns, it’s always a good idea to seek professional guidance.
A physical therapist or postpartum fitness specialist can help you create a safe and effective program for your body.
Getting back into shape after pregnancy is a wonderful journey that takes time, patience, and a whole lot of self-love.
Postpartum fitness isn’t just about shedding baby weight – it’s about reclaiming your strength, boosting your mental well-being, and feeling amazing in your body.
Take it one step at a time, listen to your body, and remember that progress takes time.
With the right approach, you’ll be stronger than ever.
