How to Return to a Fitness Routine After Pregnancy
Pregnancy can take a toll on your body, both mentally and physically. With bounce-back culture, many women feel inclined to jump back into exercise immediately postpartum to regain their pre-pregnancy body.
Exercise after pregnancy can provide several benefits for your physical and mental health but everyone is different. Be gentle with yourself and your body, and give yourself time to feel ready.
Above all else, make sure you are cleared to get back into exercise by your doctor before starting a new fitness routine.
If you feel ready to start exercising again, you may not know where to start but we’ve got your back. I want to show you how to return to a fitness routine after pregnancy so you can feel confident in your new postpartum body. Let’s get into it.
Understanding Postpartum Recovery
How pregnancy affects the body
Pregnancy is extremely physically demanding. Some even liken childbirth to running a marathon, either way, you will be exhausted.
Not to mention the changes your body goes through to make room for your growing babe. As your uterus expands, your pelvic floor and core muscles will need to adapt. This causes excess pressure which often leads to stretching and sometimes separation of your abdominal muscles (also known as diastasis recti) and weakening of your pelvic floor.
This can cause challenges postpartum with pain, weakness, and bladder incontinence. If you have been diagnosed with diastasis recti or have pelvic floor challenges, such as bladder incontinence or painful sex, consider working with a physical therapist or pelvic floor specialist to give you the right recommendations for exercises to avoid injury and repair your core and pelvic floor properly.
Signs that you’re ready to start exercising again
Now that your bundle of joy has arrived, how do you know when you are ready to get back into exercise?
Number one, make sure to get your doctor’s clearance.
Number two, you must feel mentally ready to dive back in. Don’t let anyone (including social media) pressure you to do it too soon.
And number three, look for physical cues that you are ready. This means feeling comfortable with certain movements, such as squats and lunges, without having any pain, pressure, or discomfort.
Best Types of Exercises to Start With
If you’ve checked off those three signs above, consider starting your fitness routine off with low-impact exercise and focus on core and pelvic floor strengthening.
Low-impact workouts for gradual recovery
Low-impact workouts, such as walking, body weight movements like squats and lunges, and yoga, are great options for those starting with exercise again after pregnancy.
Avoid starting high-intensity exercises, such as running or HIIT workouts, as these can put extra pressure on your freshly postpartum pelvic floor. No one wants to start a running routine that ends in unexpected bladder leakage or pain.
Core and pelvic floor strengthening to rebuild stability
Your core and pelvic floor muscles take on a lot during pregnancy and childbirth, causing weakening and sometimes pain. Focusing on restoring your pelvic floor and core strength after pregnancy can help you rebuild stability and physical functioning so you can be more comfortable and confident.
Creating a Realistic Postpartum Workout Plan
A big part of getting back into fitness postpartum is making sure to be realistic about where you are at and what your body has recently gone through. Be sure to set small goals to start and work yourself up from there.
Setting achievable goals
Setting achievable goals helps to keep your motivation up and allows you to build without burning out or getting overwhelmed. You’ve got enough on your plate as it is!
An achievable goal should take into consideration your schedule, comfort level, and what feels manageable for you. For example, you may only want to start with gentle exercise a few days a week.
Make sure to be specific so you can measure your progress and get into a routine. If you want to include walking to start, you might set a goal of walking 2 times a week on Tuesdays and Thursdays in the morning between 7 and 8 am. As you get more comfortable in this routine you may add in another day.
Always focus on listening to your body and making sure to slow down or stop if you feel pain or discomfort that is unusual. Take it at your own pace.
Overcoming Common Postpartum Fitness Challenges
Getting back into a fitness routine after having a baby is not always an easy task and it can come with roadblocks along the way. Knowing how to manage these can help you be consistent with your routine.
Managing fatigue and finding motivation
Low energy levels and decreased motivation are some of the top reasons freshly postpartum moms struggle to get back into exercise. While fatigue is very real as a mom (all those sleepless nights, am I right?) ensuring you are prioritizing your nutrition and hydration can help.
Communicate your goals with your partner to ensure you are getting the support you need. Think of why you want to get back into exercise and what it could do for your physical and mental well-being. Set small goals to keep the motivation going and let go of perfection.
Nutrition and Hydration for Postpartum Fitness
Eating for energy, muscle recovery, and hormone balance
While it’s easy to put yourself on the back burner when there’s a new little one in the home, your nutrition should be a top priority for adequate recovery, energy levels, and hormone balance. Especially if you are getting back into exercise.
You want to make sure you are getting something out of all that hard work you are doing and that you have the energy to do it.
Still feeling sluggish from those sleepless nights? Taking a pre-workout supplement that contains a moderate amount of caffeine from green tea extract, such as hibiscus pre workout from Naked, can help to give you the boost you need without all the junk.
Be sure to discuss any supplements with your doctor beforehand, especially if you are taking any medications or breastfeeding.
Staying hydrated, especially for breastfeeding moms
Adequate hydration comes with many perks outside of just necessity. It’s easy to become chronically dehydrated, especially as a new mom who is giving her all to her new baby. However, dehydration from not getting enough fluid or drinking a lot of caffeinated beverages can make you feel worn out and exhausted.
Breastfeeding moms are especially prone to this as their body is losing a lot of fluid when feeding their new baby.
Women should be consuming 1.5-2L per day but add another liter if they are breastfeeding, or about 16 cups of water per day, to help replenish what is lost during feeding.
Bottom Line
Returning to a fitness routine after pregnancy is not an easy hurdle but one that is well worth it. Post-partum, whether 2 months or 1 year, is hard. Be gentle on yourself and start off with low impact movement and focus on core and pelvic floor strengthening exercises. Set small goals to build on and take it at a pace that feels comfortable to you and be sure to nourish your body in the process. It did create life, afterall.
