Stages of Being an Active Mom

You care about being an active role model for your family. You see exercise as a tool for both physical and mental health. You recognize that a mom's body needs to be trained differently, and that strength and core training is important. You also understand the need to be flexible, stay committed, and get creative when it comes to finding time for fitness and family. Your goal to be an Active Mom might not waiver, but how you attain this vision looks different at various stages of motherhood.

Based on my personal experience, as well as many of yours, here's what I've come up with as a quick guide for all stages.

Pre-conception/Get Healthy Stage: You’re assessing whether your physical health will support fertility and pregnancy. You might be considering your weight and stress levels. You have a desire to “be in shape” for pregnancy.

What exercise could look like: Start by meeting the physical activity guidelines. Use exercise as a tool to decrease mental stress. Using resistance training and aerobic exercise to achieve a healthy weight. Make sure your calorie intake supports your activity so as to not impact your menstrual cycle.

Prenatal/Pregnant Stage: Your doctor is recommending exercise. Your energy levels fluctuate. You’re adjusting to the changes in your body. You may experience aches and pains.

What exercise could look like: Aim to meet the physical activity guidelines for pregnant people. Enlist the help of a prenatal exercise specialist. Prioritize muscle groups impacted by pregnancy such as the pelvic floor, core, glutes, and upper back. Consider whether a shift to low-impact aerobic activity is right for you. Include mobility work in your routine. Adjust exercise intensity according to your energy level. Ensure you eat a snack before activity to maintain energy and blood sugar levels.

Newborn/Fourth Trimester: Your newborn baby is your priority. Your schedule is completely unpredictable. You feel disconnected from your body (even if you were active during pregnancy). Your tissue is healing. You are sleep-deprived.

What exercise could look like: Recovery is your priority. If you’ve had a c-section or any vaginal delivery complications, healing before increasing activity is key. When you’re ready, begin with stretching and activation of your deeper core muscles through breath. Try to reconnect with pelvic floor muscles (see a pelvic floor PT). Take short walks with the baby in the stroller. Walking is a great form of exercise early on in addition to your short 5-10 minute bouts of core strengthening. Gradually increase the duration of your walks and add bodyweight strength exercises. Focus on posture and stretching.

Baby’s first year/Postpartum: You’re still tired, but you’re feeling motivated to start to feel like yourself again. You have very little time for yourself and your schedule is dictated by baby/work/family. You may be feeling the overuse aches in your feet, wrists, and back from taking care of the baby. Hormones may still be shifting. You may have weight loss goals. Your abs are different and the pelvic floor may be giving you trouble.

What exercise could look like: Enlist the help of a postnatal exercise specialist. Walking is still one of the best modes of exercise because it can be conveniently worked into your day, outdoors can boost your mood/energy, and your baby can join you. Gradually progress in your core exercises, but still prioritize deep abdominal muscles and pelvic floor through breathing. You can begin to incorporate more strength training, with a focus on movement patterns (squats, deadlifts, lunges), core, and muscles to help with aches like upper back and glutes. You’ll have the most success with short 10-15 minute bouts of exercise each day.

Toddler years/Pre-Conception: You still may be juggling an inconsistent schedule with naps and nighttime sleep habits, but you’re less sleep-deprived. Your energy is challenged by keeping up with a toddler. You’re starting to feel like yourself again, but may not be completely pleased with your inconsistent exercise routine. You might be motivated by the fact you’re going to try for another baby, or the idea that your body won’t endure another pregnancy…either way, you want to ramp up your fitness routine. You appreciate the role of physical activity in your mental health, but also the fact you now have to role model healthy behaviors for your family.

What exercise could look like: Assuming you’ve rebuilt your core strength and have a fitness foundation, you have many options for exercise. Strength training should still play a major role in helping you meet the demands of motherhood, and continue to build the body you aesthetically want (aim for a minimum of two times per week, more if you’re really aiming for muscle definition or weight loss). Aerobic activity can vary according to your likes. Consider home workouts not just for convenience, but to begin to model exercise to your children as a habit and priority. Your child will most likely try to interrupt. Try to remain patient, but also firm in letting them know it’s important to you. Ask them to join. Thirty-minute workouts are probably the most feasible, sneaking in longer ones when you can/if you want. Outside of structured workouts, walks, hiking, and playground activity are great ways to be active with the family, and encourage your child to love activity too.

School-age years/perimenopause: Just when you think you’ll get some time back, your child starts to have their own activity calendar. Your energy and time balancing fitness and family is manageable but has to be intentional. You’ve learned that mornings might be your most reliable time for exercise. You might be back to some of your old activities or taken up new ones. Your postpartum hormones are stable, but you might be experiencing minor symptoms of menopause, finding that your body fat distribution is changing/feeling like your metabolism isn’t functioning like it used to. You might be experiencing more anxiety or depression.

What exercise could look like: Exercise is a great tool during this stage to manage stress, promote mental well-being, spend time with your older child, prepare your body for the changes associated with age/menopause, and as a social activity with your friends. Strength training should still be a major component. This will be the key to protecting your bones as you get older and maintaining the physique you’ve grown to love. This stage is an opportunity to start exploring new activities with your child like hiking, ice skating, tennis, or biking. Aiming to exercise at least 30 minutes most days of the week is your goal. Strength training at least 2-3 times per week is ideal and will help maintain lean body mass. It’s basically the stage you’ve been working so hard for….you get to be a healthy and active mom, enjoying physical activity by yourself and with your family!