If you’re a new mom and you’re thinking it’s time to get back to the gym, you may be asking yourself “What should I do and when should I do it?”
If you had a vaginal delivery or an uncomplicated pregnancy, it’s typically safe to begin physical activity a few days after giving birth. If you had a more extensive and/or complicated delivery including a C-section, it’s important to seek advice from your healthcare provider before resuming exercise. But, most importantly, begin exercising when you feel ready.
Getting Started
The American Heart Association and many healthcare professionals recommend striving for at least 150 minutes a week of moderate aerobic exercise spread out across a few days. If that seems like a lot to you at first, work your way up to those 150 minutes. Maybe the first week back, you strive for 50 minutes across 2-3 days. Then try adding 20-30 minutes each week or each month. Make it feasible and practical so it doesn’t feel too overwhelming. The goal is to reach 150 minutes, but move at your own pace.
During your workouts, it is important to always warm up and cool down. A warm-up can start with foam rolling and calisthenics. A cool-down can include some more foam rolling and, more importantly, static stretching. Make sure to drink plenty of fluids before, during, and after your workouts. Lastly, remember to wear a supportive sports bra and add some nursing pads if you are breastfeeding because your breasts could potentially leak.
Caring for a newborn can present time-constraint issues. There may be days when you are getting little-to-no sleep or your hormonal changes leave you feeling overly emotional. Healthcare practitioners and mental health counselors encourage new moms to try and find some time for themselves. Even just 5-10 minutes can do wonders. Seek support from friends or family to watch Baby while you take a walk around the block or go out to get a nice cup of coffee. Never give up on yourself because at the end of the day an energetic, happy, and healthy mother will make for a happy and healthy baby.
For those days you simply cannot find the time or energy, it’s OK. Don’t beat yourself up. Think about ways you can prioritize your health and well-being, ask for support, and then try again tomorrow.
Stay True to You
This is about you and your postpartum fitness journey, not anyone else’s. Do something you enjoy. Start slow and easy with low impact exercises and work your way up to more intense workouts over time. If you enjoy camaraderie and community, look for some local gyms that offer classes suitable for your fitness level. If you enjoy more individual workouts, start with workout videos at home or swimming some laps in your pool. Again, this is about your health, so find something that works best for you!
You’re Worth It
There is a plethora of benefits to exercising after having a baby, including stress relief, promotion of better sleep, increased energy supply, and the reduction of postpartum depression. The American College of Obstetricians and Gynecologists recommends strengthening major muscle groups affected by pregnancy and giving birth, including the back, the core, and the pelvic floor. It’s easy to get lost in the love, joy, and fatigue of being a new mom, but don’t forget that taking care of your health is worth it.
There is a plethora of benefits to exercising after having a baby, including stress relief, promotion of better sleep, increased energy supply, and the reduction of postpartum depression. The American College of Obstetricians and Gynecologists recommends strengthening major muscle groups affected by pregnancy and giving birth, including the back, the core, and the pelvic floor. It’s easy to get lost in the love, joy, and fatigue of being a new mom, but don’t forget that taking care of your health is worth it.
