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.

The post How to Return to a Fitness Routine After Pregnancy appeared first on From Bump To Bubble.

Incorporating exercise into your daily routine can feel like an impossible challenge with a baby. Your life can feel like it has been consumed by your sudden new responsibilities. With this change in life, it’s important to find some time for yourself. You may not have enough time to make it to the gym, or you can’t leave your baby for long enough to work out.

The great news is that working out doesn’t have to be complicated. You can incorporate
exercises into your busy schedule with a little thing we love to call stroller jogging. It may be hard work, but it lets you have time with your kids while focusing on you.

Why should moms run after having a baby?

Let’s start by saying how quickly you get back to exercising after a baby depends on you and your birth experience. If your birth was easier, you can get back to exercise as soon as your body feels ready. If your birth was more challenging, speak to your doctor before you hop behind that stroller.

Most doctors will suggest anywhere between 6-12 weeks, depending on the mom. 

Your lower back and core are much weaker than they used to be, as are your ligaments and joints. Take it easy, and don’t strain yourself. Once you’re ready to go jogging, strap in! As one of the best self-care ideas for moms, there are a whole bunch of benefits you can gain from stroller jogging!

Physical benefits

• Rebuild your pelvic floor: With the right approach, jogging can strengthen your pelvic floor muscles. Your pelvic floor muscles will be stretched and weakened after childbirth, so jogging can help you regain that strength.
• Weight management: Not that we should feel any shame in our postpartum bodies (mom, you just grew a whole human!), but jogging can help you burn calories. It’s a good way to shed any baby weight you want to lose.
• Improve heart health: During pregnancy, blood volume increases to nourish your baby. This condition puts a strain on your heart, as does giving birth. Picking up jogging will strengthen your heart and bring back your energy levels.

Mental benefits

• Boost your mood: Exercise releases endorphins, elevating your mood and relieving stress. Physical activity can also help fight against feelings of postpartum depression.
• Sense of accomplishment: Is there anything better than feeling proud of yourself? Completing a jog or even a run can give you a huge feeling of accomplishment and boost your confidence.
• Social connection: What if you found other new moms in your area, and you could all pick up stroller jogging together? Find yourself some new mom friends and chat about your experiences while you jog.

How do you run with a jogging stroller?

Physically, it’s harder to run with a jogging stroller than a regular jog or run. You’ve got extra weight to push around with you, and you have to make sure your baby is doing okay. But, many moms have no choice but to incorporate a stroller. 

Check with your doctor, but waiting until your child is at least six months old is recommended before taking up stroller jogging. Your baby should have good head control to be okay with your jogging pace. 

First, ensure you’ve got a running or jogging stroller. Unlike a regular stroller, these have three large wheels and a suspension system. They’re better designed to sustain bumpy terrain and the fast pace you’ll soon get up to. Take a few practice laps without your baby to get used to them. 

Good form is really important. Be aware of your posture and avoid hunching forward. Keep your back tall and straight. Using one arm to push is okay; you can keep that running motion with the other. You might find you’re pushing more with one arm, but you need to alternate to avoid overusing any side of your body. 

Jogging with a stroller is definitely going to slow you down. It’s better to set out for a specific total time rather than distance. Focus on slowly building back up your pace rather than pressuring yourself to complete a jog in a certain amount of time. 

Can I run with a regular stroller?

Regular strollers are intended for walking. As mentioned, a running stroller can handle your pace and challenging terrain. Standard strollers aren’t designed for impact, and you could quickly lose control. 

Jogging specific strollers are a lot safer, not only for your child but also for you. Running strollers will have safety features, including a suspension system, durable tires, and often a hand brake. That suspension feature will make the ride smoother for you and your baby. 

Five tips on finding ways to add running with a stroller into your busy day

1. Give your child a reward

If your child tends to get fussy while in the stroller, you can reward them with little things—maybe a playground trip or a little extra screen time afterward. Sometimes, bribery isn’t a bad thing, moms!

2. Choose good routes

Awful sidewalks with cracks and bumps can make stroller jogging almost impossible. Find a quiet route with a smooth path will make running easier. 

3. Learn to be flexible

Any parent will know that flexibility is crucial. Sticking to a training plan with a baby involved will make you want to tear your hair out. Have a rough idea of how many jogs you want to do a week and go from there.

4. Change your expectations

As we touched on before, the pace at which you run without a stroller will be totally different from that with one. Introducing a stroller and a baby is a learning curve. Don’t stress about being slower than before.

You may find yourself lacking motivation. Don’t worry—these 150+ daily positive affirmations for moms will help you during this journey!

5. Have fun with it!

Exercise feels awful if you’re not having fun with it. This is great as you’re spending time with your kid while exercising. You’ll have way more fun when you stop seeing it as a chore.

Conclusion

If you want to add exercise back into your routine, stroller jogging might be the trick. It’s easy to add to your busy schedule. Just make sure you do it safely and do not strain your body too quickly postpartum. With all the benefits, it’s well worth trying.

The post How to incorporate stroller jogging into your busy schedule appeared first on From Bump To Bubble.