Returning to regular exercise after having a baby is not easy. In addition to your body recovering from pregnancy and childbirth, you are simultaneously adjusting to motherhood and a new “routine of not having a routine.”
Now, I am speaking directly to all those moms who are frustrated with having a year or more pass by without “feeling back to normal” yet. You nourished, grew, and carried a baby for approximately 9 months. Then, you gave birth, which is an extremely physical feat for your body to accomplish. After that, your body needed time to recover both physically and emotionally, which takes several months. This is close to a one-year journey.
The expectation placed on yourself to “bounce back” in a much shorter timeframe is unfair and unrealistic. So, if you find yourself one (or more) years postpartum and just starting to feel ready to get back into a more serious exercise routine, then you are right on track. So, what action steps can you take today to get started?
1. Assess yourself for symptoms of pelvic health dysfunction. Two common areas where women find more difficulty recovering are the pelvic floor and the abdominal muscles. If not addressed, you are likely to have symptoms that persist even years after childbirth. Here are some indicators that you might need pelvic health physical therapy prior to starting your exercise program:
Heaviness or pain in the vaginal area
Pain during intercourse
Constipation
Leaking of urine or stool
Constant urge to urinate
Unexplained low back pain
Dome, bulge, or “pooch” in the abdomen above or below the belly button
The feeling of extreme weakness in the core
Difficulty lifting objects without strain
2. Make sure you have exercise clothes that fit and you feel confident in. If you find yourself avoiding purchasing clothes that fit properly because you don’t want to go up in size compared to pre-pregnancy, I urge you to shift your mindset. Wearing clothes that you feel good in will likely improve your self-confidence and encourage you to follow through with your exercise. So please… treat yourself to some comfortable workout gear; it doesn’t have to be fancy or expensive!
3. Sit down and make a list of the types of exercise that you think you would enjoy doing during this stage of your life. The key to this step is focusing on what appeals to you right now, not what you used to do for exercise pre-pregnancy. Be honest and don’t put down what you think you should be doing for exercise, but what you want to be doing. For example, if you force yourself to return to an old routine that you actually hate, there is a high likelihood that you will not be consistent. Alternatively, if you find yourself getting excited about regular stroller walks and at-home strength training… then that’s the way to go!
4. Start small. Choose three days each week to get some movement in. Even if you want to eventually exercise 5+ days weekly for 60 minutes, that is not the place to begin. Once you can regularly accomplish three days weekly for two months, try adding to a day. Be open to flexing your exercise routine with your busy work and home schedules.
5. Seek out guidance and instruction if you do not know where to begin. This is extremely important to not only help prevent injury but additionally save you time and help expedite progress. Instruction should come from someone knowledgeable about postpartum exercise and have adequate education. There are a variety of ways to seek this out, such as online exercise programs, group classes, or personal training. If you are looking into working with a fitness professional, be sure to research their background and see if they have a degree in exercise science, kinesiology, or a related field. Please note that just because someone has had personal success with their own exercise regimen does not qualify them to coach others!
There is no “right time” to start focusing on your health. So why wait? Check out my free beginner strength program here! Also, if you are more recently postpartum and have received clearance from your medical providers, try out my free Postpartum Back to Exercise 5-Day Challenge!
