(guest contributor)
Whether you’re a new mother who’s taking her first steps into exercise after some months away or you’ve never had a consistent fitness routine, you’ve come to the right place. Exercise for someone post-birth, with new priorities and lack of time can feel impossible. Here are some things to keep in mind and help get you started:
1. Listen to your body
Before you take a step onto a treadmill or pick up those weights, do a self check-in and make sure you’re getting back into working out for the right reasons. How do you feel? Are you exhausted and pushing yourself too far, or are you feeling ready for some movement? After birth, your mental and physical healing and health are the most important.
2. See your doctor
Before increasing the intensity of your movement, make sure that you are healed and ask specific questions at your postpartum visit regarding pelvic floor and diastasis recti. Keep in mind that your postpartum “clearance” for exercise isn’t a green light to jump back into old routines. Consult with a postnatal expert to return to exercise in a safe and progressive way.
3. Start with walking
When you first get back to exercising, take small steps, literally. Getting out there and taking a walk will boost your ability to carve out time for exercise and identify any post-birth aches and pains that need to be addressed before anything more vigorous. You can incorporate some time with your baby as well by bringing the stroller and enjoying the great outdoors together. Equally, if you’re feeling like you need some time for yourself, it’s a great excuse to pop your headphones in and take a walk, listening to your favorite music or podcast.
4. Get planning
Whether your child is 2 months or 12, finding time to exercise can be hard. Finding a spot between naps feeds, and playtime isn’t easy. So, as much as you can, plan exercise into your existing routine. With smaller babies, you can time a walk outside or a yoga class into their nap schedule. With older babies who are in a high chair, consider getting a workout in while they eat a meal and entertain themselves. And if it’s really tricky, incorporate them into the workout by lying them on the yoga mat next to you. By making a plan, you can write it up on a wall planner to remind you throughout the day.
5. Find the right time for you
After you’ve started to do a bit of exercise, ask yourself, what time works best for you? Do you enjoy waking up an hour earlier to work out before your child wakes up? Or do you like to do it during lunchtime? When do you feel the most energetic? When are you less likely to be interrupted? Finding a time that works for you means you’re much more likely to actually get up and exercise when that time hits.
6. Consider your pelvic floor
Your pelvic floor is a group of muscles at the base of your ‘core’ muscles. Pregnancy and birth can impact these muscles in various ways. You’ll be a better exerciser with a strong core, and weak pelvic floor muscles can make exercise uncomfortable by causing pressure or even incontinence. Be sure to consult with a pelvic health physical therapist if this is a concern for you. They may recommend pelvic floor exercises before exercise, or better yet incorporated into your fitness routine.
7. Spend time outdoors
Finding activities and exercises to do outdoors is good for the body, but it’s being increasingly touted as good for the mind. Your physical and mental health is so important. Studies have shown how beneficial it is for good mental health to spend time outdoors. On a sunny day, you also have the added bonus of some free vitamin D!
8. Find workouts that you enjoy
They say if you enjoy your job, you’ll never work a day in your life. Well, the same applies to exercise. If you find a type of physical activity you enjoy, then you will look forward to moving your body and exercise. Think outside the box and consider tennis, cycling, or even rollerblading - best rollerblades for women.
Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.