How to Safely Ease Back into Exercise as a New Mom: Expert Tips
- kerribrown901
- Apr 8
- 5 min read
Becoming a mom is a life-changing adventure that brings new joys and challenges. As you embrace your new role, you may also feel excitement to get back into exercising. However, it's crucial to approach this transition with care. In this post, I will share expert tips to help you ease back into exercise safely, making sure you prioritize recovery while enjoying the special moments of motherhood.
Understanding Your Body Postpartum
After giving birth, your body goes through significant changes. These changes include hormonal shifts and physical adjustments that may affect your well-being. For instance, studies show that about 50-70% of women experience pelvic floor issues after childbirth, which can impact your physical activities. Your ligaments also take time to return back to their normal tension, so being careful to not overdo any exercises that may cause injury due to instability.
Recognizing these adjustments is vital. Listen to your body and give it the time it needs to heal. Remember that every woman’s recovery journey is different. Just because one mom is running marathons a few weeks postpartum doesn't mean that's right for you. I personally had to recover from a c-section for 6 weeks and then slowly introduce walking, mobility and it took weeks to get back into some strength style exercises. Working with a coach can help you clarify what's right for where your body is in the healing process and how you could proceed with exercises.
Consult with Your Healthcare Provider
Before starting a new workout routine, it’s essential to consult your healthcare provider. This step is critical whether you had a vaginal delivery or a cesarean section.
Your doctor can assess your readiness and provide tailored recommendations based on your recovery. Ask specific questions about pelvic floor health and any complications you might face when exercising. This personalized guidance is key to a safe return to fitness. If you work with a pelvic floor physiotherapist, make sure they have cleared you for all movements or stay within the corrective exercises they suggest. For example, if they want you to work on activation drills, even if you feel they are boring, DO THEM! Building a strong foundation for future exercise is the goal. Looking for a good Physiotherapist? Check out Embark Physiotherapy in the KW area.
Start Slow and Gradually Increase Intensity
Once you receive the thumbs up from your healthcare provider, begin with gentle exercises. Walking is a great starting point. Research indicates that just 30 minutes of walking can significantly benefit cardiovascular health, mental health and ease you back into movement.
Try starting with 10-15 minutes of walking or postpartum yoga a few times each week, gradually increasing the duration and intensity as you feel stronger. This cautious approach helps your body adapt while minimizing the risk of overdoing it.
Focus on Core and Pelvic Floor Exercises
Strengthening your core and pelvic floor is essential after childbirth. With substantial pressure on these areas during pregnancy and labor, they were weakened.
To aid recovery, incorporate specific exercises like:
Deep Breathing
Pelvic Tilts
Bridges
Kegel Exercises
These movements help restore function and alleviate discomfort. Engaging in these exercises regularly can significantly improve stability and prepare you for more intense workouts in the future. If you are looking for guidance on the exercises above you can reach out to me for a 1:1 session or join my 8 Week Virtual Postpartum Transformation Program. It provides you with exactly how to complete each exercise with demo videos through my app and the exercises progress over the weeks to support your strength gains. Check out more details on that program here.
Incorporate Baby into Your Workouts
Making your little one a part of your fitness routine can add fun and make exercising more manageable. Try activities like:
Stroller walks to enjoy fresh air while getting exercise
Baby wearing during squats or hikes
Parent-and-baby fitness classes
Not only does this approach help you stay active, but it also allows you to bond with your baby. These activities can help you meet your exercise goals while balancing parenting duties. If you haven't already, grab my FREE resource on 10 Exercises you can do with your baby.
Prioritize Flexibility and Mobility
As a new mom, you might find yourself in positions that cause muscle tension, like holding your baby or nursing. Adding stretches into your routine can relieve discomfort and improve your overall range of motion.
Consider including:
Full Body Stretching routines
Light yoga or Pilates sessions
These practices not only enhance flexibility but also foster mental calmness during the hectic days of motherhood. Embark Physiotherapy also has movement for mamas and regular yoga classes, check it out here.
Ensure Proper Nutrition and Hydration
Do not overlook nutrition and hydration while getting back to exercising. Your body needs proper fuel to recover and maintain energy levels, especially when you're breastfeeding.
Focus on a balanced meal plan that includes:
Lean Proteins (Turkey, Beef, Chicken, Eggs, Greek Yogurt, Cottage Cheese etc.)
Fresh Fruits and Vegetables (get a variety of colours)
Healthy Fats (avocado, cheese, Olive Oil, Coconut, Nuts etc.)
Complex Carbs (rice, whole grain pasta/bread, homemade muffins etc.)
Aim for at least 8-10 glasses of water daily, as staying hydrated helps with recovery and energy maintenance. It's also important to add 1 tsp of salt and lemon or lime to 1 glass per day to support your bodies ability to absorb and use the water. Try doing this in the morning to kickstart your body for the day! The 8 Week Transformation Program covers all nutrition basics for new moms too!
Listen to Your Body's Signals
As you reintroduce exercise into your life, pay close attention to your body’s reactions. If you feel pain or discomfort, it’s important to adjust your activities or stop altogether. Reach out to your physiotherapist or coach to make sure everything is on track and how to proceed. You should not be in pain while exercising!
Differentiate between normal muscle fatigue and pain that suggests something may be wrong. Trust your intuition, as it is vital for keeping yourself healthy during this transitional phase.
Set Realistic Goals
Creating achievable fitness goals can help you stay motivated without feeling overwhelmed. Instead of aiming for rapid changes, focus on consistency and balance in your routine.
For example, set a goal to engage in physical activity three times a week for 20 minutes or make stretching a part of your daily routine. Celebrate your small victories along the way, as they contribute to your overall progress. Even 5 minutes of movement every few hours is helpful.
Embrace Mindfulness and Mental Well-being
Physical health is only one aspect of your postpartum experience; mental health is equally important. Incorporating mindfulness practices such as breathing exercises or meditation can reduce stress and improve your outlook on motherhood and fitness.
Carve out moments of quiet in your busy schedule to focus on your mental well-being. These practices can help establish emotional stability and encourage a positive perspective on your body and fitness journey.
Taking the Next Step
Getting back into exercise as a new mom involves patience, attentiveness, and kindness towards oneself. By understanding your body, consulting with professionals, starting slowly, and incorporating baby-friendly routines, you can safely return to fitness.
Enjoy the unique challenges of motherhood and allow yourself to progress at your own pace. The journey to reclaiming your pre-pregnancy fitness does not need to be hurried. Celebrate each step along the way and embrace this beautiful chapter of life! If you have any questions, don't hesitate to message me either through Instagram @kbhealthcoach or email kbhealthcoach1@gmail.com
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