How Moms Can Feel More Confident in Their Postpartum Body at the Gym

(guest contributor)

Body positivity is a difficult for many people. While social media is better at embracing different types of bodies, with more and more influencers and celebrities showing off their real physiques, that doesn’t mean we don’t have far to go.

As a new mom, it can feel challenging to be confident in your body after birth. Your body has gone through an amazing process, but even with all the respect we have for its ability postpartum, the feeling of being disconnected to it and it looking different than before can impact your confidence.

The idea of a post-baby body can put many new moms off from going to the gym altogether. Here are some suggestions as you begin to regain confidence.

Wear clothes you feel great in.

This might mean tighter leggings and tops where the compression helps you feel supported, or baggier clothes with a little more wiggle room. You should wear whatever makes you feel confident and allows you to perform the exercise correctly.

When shopping for gym clothes after having your baby, you could consider brands that support women who embrace their curves, like Curves n Combatboots.

Book a personal training session.

Personal trainers don’t just exist for fitness fanatics - they exist for anyone who wants to feel good in their body again and needs that additional support. Giving birth can make your body feel foreign to you, and that disconnect is often troubling for new moms. 

New moms might feel best working with a trainer that has been through pregnancy and is knowledgeable in postnatal fitness. Connecting with a fitness professional that understands how overwhelming it can feel to return to exercise, can help you to feel more and more confident and address your postpartum needs.

Workout in a community with other moms

Being around like-minded individuals can provide the additional support and confidence nudge you need. Exercise should make you feel good and shouldn’t be a source of stress. Find a community that you feel comfortable around.

Final Thoughts

Body confidence doesn’t happen overnight; it can only be achieved through constant work to find self acceptance. If you are returning to the gym after birth, try these tips to feel your best self!

Exercise for Mental Health: How Much? How often?

To meet the physical demands of pregnancy and caring for a baby exercise is essential. You'll feel stronger, and more confident and be able to keep up with your kids throughout all stages of motherhood. However, the mental health benefits of exercise shouldn't be forgotten. Prenatal anxiety and postpartum depression during are common. Exercise should be considered a useful tool in preventing and coping with depressive symptoms.

In analyzing results of over 800,000 people as it relates to mental health and exercise, researchers found that exercisers reported nearly 43% fewer mental health burdens than non-exercisers.

So what type of exercises seemed to provide the most benefit?

• Popular sports

• Cycling

• Aerobics/Gym exercises

• Yoga/Tai Chi

How Much? Now as a mom, it can be hard to find the time for exercise, but the good news is that the strongest correlation of exercise and mental health was with sessions of 30-60 minutes. I think it’s fair to say that if you’re finding it stressful to find time to exercise then the shorter end of that range is reasonable. There was no added benefit to sessions longer than 60 minutes.

What about intensity? The study found vigorous exercise was linked to better mental health outcomes, but I’d recommend monitoring your intensities and how you feel post-exercise. Often if we are already overwhelmed and stressed, recovering from high-intensity exercise can be more difficult. This is especially important to consider if you’re a new mom and not getting much sleep, or pregnant and feeling more exhausted. You may find that more moderate-intensity exercise feels better both physically and mentally.

Recommended frequency? The study found that working out 3-5 times per week was the most beneficial. If you’re a busy mom, I’d suggest aiming for 2-3 structured strength sessions per week and then filling in the other days with “physical activity” like walking, playing with your kids at the park, or structured aerobic sessions like biking or running if you have the time and energy. Remember the physical activity guidelines suggest at least 150 minutes per week to meet health guidelines.

So Mama, if you’re looking to reap not just the physical, but also the mental benefits start prioritizing fitness. Remember exercise is not a luxury, it’s a necessity. Please also remember that exercise is a tool and not the only treatment option. If you’re feeling anxious, depressed or experiencing PTSD after having a baby, you are not alone and should seek a referral from your doctor, or look into a virtual therapy company.

8 Tips For Moms Returning to Exercise Post Birth

(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.

Staying Safe When Working Out At Home

(guest contributor)

When you’re a busy mom, finding time to exercise can be difficult. Making time for the gym or a fitness class isn’t easy when you’ve got an unpredictable schedule. But working out from home gives you some great options including: virtual classes, virtual trainers, including your family/kids, and following routines from fitness apps.

But just because you’re at home, doesn’t mean you shouldn’t take some of the same safety precautions as you would in the gym.

Try the following tips:

Wear appropriate workout clothes

The convenience of home workouts means you can roll out of bed or squeeze in a pre-bedtime workout while in your PJs. However, putting on workout clothes can not only help with motivation, but if your doing more than light exercises, you’ll also benefit from the support a good sports bra offers. You’ll also want appropriate footwear. Choosing the right footwear for your workout can make a big difference to your comfort and performance, as well as protect you from injury…especially if your feet have changed due to pregnancy.

Protect your joints

Exercise is great for the bones, but it can put excessive strain on your joints without the right precautions. Consider your exercise surface. Carpet may make it harder to balance, but provide more cushion for impact. Hard surfaces on the other hand might make lunges feel more stable, but harm your knees during core work. Invest in the right surface for your workouts and read some advice on how to keep your joints healthy when exercising.

Make good resistance training decisions

Resistance training is essential during and after pregnancy. Having some weights or bands at home will provide you with a variety of options to strengthen and define your muscles. If you’re taking advantage of home weight equipment consider precautions like using a mirror, or working with a virtual trainer to ensure proper technique. If you’re lifting heavier weights and want to ensure a better grip while protecting your hands, using bar wax crossfit could help, or consider lifting gloves.

Overall working out at home is a realistic and convenient way for moms to stay fit and healthy. With the right equipment, care and technique you can stay consistent and get results.