Starting a postpartum exercise routine can often feel confusing, overwhelming, and at times near impossible.
My question to you is: why does beginning a postpartum fitness journey have to feel this way? Let’s talk about five ways you can make your experience more enjoyable, sustainable, and successful.
1. Stop consuming social media content that promotes “getting your body back.” Did you know it takes most women over a year to get close to what they weighed before pregnancy? And in some cases, it takes much longer. Too often do I see social media accounts where new moms are posting before and after photos of themselves. While the transformation can sometimes be inspiring, it is more often a catalyst for setting unrealistic expectations for others.
If weight loss is a goal during your postpartum journey, I highly recommend linking that goal with something else that is of value to you. For example, you can pursue weight loss in addition to gaining strength or improving your stamina. While your body may be different than it was pre-pregnancy, it is by no means worse. Try shifting your mindset to focus on exercise as a means of making yourself stronger instead of making yourself smaller.
2. Don’t over-commit. The postpartum period is one of the busiest seasons that you might encounter in your life. In addition to caring for a newborn, you’ll likely find yourself trying to recover while simultaneously returning to all the tasks you were doing before you gave birth. It is easy for a fitness professional to give you an exercise program that will consume 30-60 minutes of your day 4-5 times weekly. But my question to you is… does that sound like something you can achieve right now? Does the thought of scheduling that into your life seem realistic, or overwhelming?
I often encourage new moms to start off by performing 1-2 days weekly of twenty-minute strength workouts, with frequent walking (as their schedule allows). Commit to what you know you can confidently achieve. This will set you up for success. Once you’ve established a schedule you can regularly stick to, then it’s time to build. Overcommitting to a rigorous exercise regimen often causes feelings of overwhelm, stress, and disappointment. Start slow and allow yourself to grow.
3. Do your research. What exactly should you be doing for exercise during the postpartum period? Most likely, you should NOT jump right back into what you were doing before pregnancy. And just because you might have considered yourself “fit” before, doesn’t mean you are an exception. You might, however, be able to progress quicker. Postpartum fitness should be focused on allowing your body to heal while also performing movements to strengthen it. Once cleared by your provider to return to exercise, your routine should focus on:
Breathing exercises
Walking or other low-impact aerobic exercise
Low-impact strength training
Restorative stretching
Guidance for postpartum exercise should be coming from a medical provider (such as a pelvic floor physical therapist) or a qualified perinatal fitness professional…. NOT your favorite Instagram fitness account.
4. Pick exercises you enjoy. Back when I was in high school, I did a video workout program with my friend that consisted of intense bodyweight exercises. The program was EXTREMELY difficult. I hated every minute of it, but I felt “soooo good” when it was done. Right? WRONG! I felt “so good” because I was totally exhausted and simply happy it was over! I look back on all the fitness classes or workouts I’ve tried over the years and there are many that I did not enjoy doing. So, why did I suffer through them? There was no need!
Exercise is exercise, so pick something you like. If you hate walking, try riding a bike…. or swimming… or dancing…. Keep trying things out until you find something that you get excited to do! A fitness routine is not a one size fits all approach. Your journey needs to be just that, your journey.
5. Don’t give up. Release yourself from the stress of being perfect. Allow yourself to be present and resist the urge to compare the current you to past or future versions of yourself. Did you have a busy week and miss your exercise sessions? Oh well! Move forward and continue on doing the things that will push you closer to your goals. It is not an “all or nothing approach.” Give yourself grace and focus on why exercise is beneficial to you. C’mon sister, you just grew and gave birth to a baby… you can do anything! So don’t let one day, one week, or one month throw you “off track.” Take things one step at a time and remember… don’t give up.
