Welcoming a new baby into the world is an exciting time. Naturally, it is also a time of transition in your life, both physically and emotionally. Your body has accomplished something truly remarkable, and you should be proud of what you have accomplished and how your body has changed.
Beginning the process of regaining or improving your fitness after having a baby is an admirable goal, but it’s crucial to balance these goals with a careful and safe return to activity. The first step is to tune in to your body’s signals, which will help you know when it’s ready to begin exercising and when it needs rest. Also, always consult a healthcare provider to know when it’s safe to return to exercise after delivery.
Above all, take the time to nurture yourself as you adapt to your new role as a parent. Exercise is a way to improve your physical health while also giving yourself the time and space to reconnect with your body and enhance your overall well-being. The best approach during the postpartum period is a gentle, patient reintroduction to physical activity. Honor your body’s journey through pregnancy and childbirth by choosing exercises that support recovery and gradual strength building. Here’s how you can approach fitness in the early postpartum weeks.
Early Postpartum (Weeks 1-6)
The first six weeks after welcoming your baby are primarily about rest, recovery, and adjusting to your new life. However, gentle exercises can also contribute to your physical and emotional well-being during this time. Here are some suggestions for how to approach this recovery period.
Prioritize Rest and Recovery
Getting enough rest and recovery time is crucial for your body to repair itself after labor and delivery and for ensuring you have enough energy to get through your busy days. Sleep when you can, and don’t hesitate to ask for help with your baby so you can catch up on rest. If you’re breastfeeding, you may feel extra tired and hungry as you are using energy to feed your baby. Pay attention to these cues.
Pay Attention to Hydration and Nutrition
Hydration and nutrition are also very important during this time. Eating a balanced diet high in nutrients, protein, and complex carbohydrates and staying hydrated will support recovery and energy levels. Focus on nutrient-rich foods that aid healing and milk production if you’re breastfeeding.
Be Patient and Go Slow
Finally, be patient with yourself as you get used to your recovering body. You may notice changes such as loss of physical strength and different body composition, as well as the emotional adjustments that come with shifting hormones and caring for a newborn.
It will take time to feel like “yourself” again, and you’ll likely feel like it’s not happening fast enough. Allow yourself to recover at a pace that is right for you. Here are some ways to add gentle movement to your days.
- Consider walking. Begin with short walks, keeping the pace easy and comfortable. Walking is excellent for circulation and mental health and a fantastic way to introduce movement back into your daily routine without overexertion.
- Add pelvic floor exercises (kegels). The pelvic floor muscles can weaken and stretch during pregnancy and childbirth. Starting pelvic floor exercises, like kegels, can help you regain strength and control. These exercises involve contracting and relaxing the muscles that control urine flow, which is essential for recovery and long-term pelvic health.
- Do some gentle core work. Practicing the Connection Breath helps re-establish the mind-muscle connection within your core and pelvic floor. To do it, inhale deeply allowing your abdomen to expand and then exhale while gently engaging your pelvic floor and drawing your belly button toward your spine. This creates a conscious link between breath and movement. Pelvic tilts, heel slides, and side-lying abdominal contractions are other gentle core exercises you can do soon after birth.
- Add light stretching. Gentle stretching can alleviate muscle tension and improve flexibility while helping you relax and get in touch with your body. Focus on areas that feel tight or sore, but be mindful not to overstretch, as particular hormones that cause ligaments to relax are still present and can cause injury if you’re not careful. Yoga poses designed for postpartum recovery can be particularly beneficial, as they often target the hips, back, and shoulders—areas that may feel strained from nursing or carrying your baby.
- Utilize relaxation practices. Engage in movement that boosts relaxation and mental well-being, such as meditation or deep-breathing exercises.
During the early weeks, the emphasis should be on listening to your body. It’s a time for healing, and while movement is beneficial, it’s important to avoid pushing yourself too hard. If you experience any discomfort, pain, or increased bleeding during these activities, consider it a signal from your body to take a step back and rest.
Postpartum Recovery (Weeks 6-12)
As you move into the postpartum recovery phase, between weeks six and 12, your body is likely starting to feel stronger and more capable of handling increased physical activity. You can gently elevate the intensity and duration of your workouts, always paying close attention to how your body responds. Here are tips for gradually increasing the intensity and duration of your workouts.
Note that the 6-week mark is generally a time when clinicians may clear postpartum people for exercise. Although you may be “cleared” to return to exercise, it is incredibly important to listen to your body and your own readiness to return to a fitness program.
Listen to Your Body
The best thing you can do for yourself during this phase is to listen to your body. If you’re feeling good and have received clearance from your healthcare provider, you can slowly increase the intensity of your workouts. This doesn’t mean jumping straight into high-intensity interval training, though. Try extending the duration of your walks or adding a bit more challenge to your exercises.
Make Incremental Changes
Start by adding a few minutes to your exercise sessions or incorporating an extra day of workouts into your week. The American College of Sports Medicine suggests gradually increasing your daily step count instead of concentrating on the total weekly exercise time.
Begin with your current activity level and aim to add 500 to 1,000 steps each week, working toward a target of 10,000 steps per day. These small adjustments can significantly impact your overall fitness without overwhelming your body.
The American College of Sports Medicine says people who are competitive athletes or who engage in high-intensity training prior to pregnancy can often return to their previous levels of activity relatively quickly.
Choose Low-Impact Activities
Low-impact activities help ensure that your recovering body is not put under too much strain. Here are some activities to consider during this period.
- Prenatal and postpartum yoga: While it might sound counterintuitive, prenatal yoga classes can still be beneficial during the postpartum period. These classes focus on gentle stretching and strengthening exercises perfect for someone recovering from childbirth. If postpartum classes are available in your area, they can be even more specific to your needs, helping to reduce stress, promote healing, and assist in weight loss. Alternatively, you can try online yoga classes, which offer more convenience.
- Swimming: Water activities are excellent for new parents. Swimming or water aerobics minimizes the impact on your joints while providing a full-body workout. The water’s buoyancy also helps it feel lighter and more agile, which can be a welcome sensation during this recovery period.
- Stationary cycling: A stationary bike is another way to get a great cardiovascular workout with controlled intensity. You can adjust the resistance and pace to match your current fitness level and gradually try ramping up your activity as you feel more comfortable.
- Gentle core strengthening: Continue practicing the Connection Breath and pelvic tilts.
Return to Exercise (12+ Weeks)
As you cross the 12-week mark in your postpartum journey, you’ll likely feel more connected to your body and ready to incorporate more challenging workouts. This phase is an exciting time as it means you can start testing out a broader range of exercises, or get back to your previous workout routines and pre-pregnancy fitness level. Buying a new pair of your favorite Athleta leggings or a sports bra that fits your postpartum body can also boost your motivation to work out more. Here are some tips to safely and effectively elevate your workouts during this period.
- Consider your pre-pregnancy fitness level. When planning your workouts, it’s important to consider your fitness level before pregnancy. If you were highly active before, you might find that you can gradually reintroduce more intense exercises. However, if you’re new to exercise or have a more moderate routine, it’s wise to increase intensity at a slower pace.
- Add bodyweight strength training. This is an excellent way to build muscle and strength without the need for equipment. Exercises like squats, lunges, push-ups, and dips can be adjusted as you get stronger. For instance, you can transition from knee push-ups to full push-ups or add more reps as you progress.
- Join group fitness classes. Group fitness classes can be a great source of motivation and a way to add variety to your routine. Research shows they may improve mental health and well-being, provide social support, and help with mental wellness. Look for classes that offer modifications for different fitness levels, and don’t hesitate to let the instructor know you’re just returning to more intense workouts if the classes aren’t specifically dedicated to postpartum needs.
- Consider running. If running was part of your routine before pregnancy, you might be itching to hit the pavement again. It’s best to start with shorter distances and a comfortable pace, gradually increasing as you feel ready. Also, take into account changes to your body after pregnancy, such as your foot size and shape—you may need to size up or get wide toe box shoes so your toes can comfortably splay out as you run. Always get your healthcare provider’s approval before starting, especially if you’ve had a cesarean delivery or complications. A new zip-front sports bra offers a comfortable and convenient way to get the support you need in style.
Modify Exercises and Listen to Your Body
While striving to regain your pre-pregnancy fitness level, listen to your postpartum body’s needs. Feel free to adjust exercises based on your present strength and stamina. For instance, you might use a bench for support during lunges or lessen the depth of your squats. Be mindful of your body’s reactions during and after exercise. Discomfort, pain, or extreme tiredness should be cues to reduce intensity or take a break. Trust your body to lead you to a healthy balance of effort and recovery.
Essential Exercises for Postpartum Fitness
Embarking on a fitness journey after childbirth is a powerful step toward reclaiming your body and enhancing your well-being. As you navigate this new chapter, incorporating specific exercises into your routine can significantly support your recovery and fitness goals. Here’s a guide to essential exercises that are particularly beneficial during the postpartum period.
Pelvic Floor Exercises (Kegels)
The pelvic floor muscles can be weakened during pregnancy and childbirth, leading to incontinence and reduced sexual function. Strengthening these muscles is crucial for recovery and long-term pelvic health.
How to Do Them
- Imagine you’re trying to stop the flow of urine—that’s the sensation of engaging your pelvic floor muscles.
- Hold this contraction for three to five seconds, then relax for three to five seconds.
- Aim for three sets of 10 to 15 repetitions daily.
Core Strengthening
Core exercises help improve posture, protect your back, and support diastasis recti recovery, a condition where the abdominal muscles separate during pregnancy. Here are some exercises to consider
- Connection breath: This foundational exercise helps re-establish the mind-muscle connection in your core and pelvic floor. Inhale deeply, allowing your abdomen to expand, then exhale, gently engaging your pelvic floor and drawing your belly button toward your spine.
- Heel slides: Lie on your back with your knees bent. Slowly slide one heel away from your body, keeping your pelvic floor engaged, then slide it back. Repeat on the other side. This exercise strengthens the lower abdominals without straining the midline.
- Modified planks: Start with modified planks, resting your elbows on a bench to take some pressure off your back and abdominal muscles while still engaging your core, arms, and shoulders.
- Bird dogs: These exercises strengthen your core and improve balance. While on your hands and knees, extend one arm and the opposite leg while keeping your back straight and your hips level. Bird dogs target the lower back, abdominals, and buttocks, which need strengthening during postpartum recovery.
Cardio
Cardiovascular exercise is key for overall health, mood improvement, and energy enhancement. It’s also effective for weight management. Start with low-impact activities such as walking, swimming, or using a stationary bike. These options are gentle on the joints and can be easily adjusted to your fitness level.
Strength Training
Building muscle mass is crucial for boosting your metabolism and regaining strength lost during pregnancy. It also plays a significant role in injury prevention and overall health and boosts your confidence, moods, and self-esteem.
Begin with bodyweight exercises like squats, lunges, and modified push-ups. Focus on form and technique before adding resistance. As you grow stronger, gradually incorporate light weights, ensuring your core and pelvic floor can support the added load.
Tips for Success
- Listen to your body. Always heed your body’s signals. If you experience pain or discomfort, step back and adjust your exercise routine accordingly.
- Seek professional guidance. Consider working with a fitness professional who specializes in postpartum exercise to ensure your routine is safe and effective.
- Be patient and consistent. Recovery and strength-building take time. Celebrate your progress, no matter how small, and stay consistent with your exercise routine.
Additional Resources
Getting started on your postpartum fitness recovery is an empowering way to reclaim your health and do something just for you. Explore this list of reputable online resources, apps, and communities dedicated to postpartum workout routines and modifications for extra support along the way.
- Girls Gone Strong: This comprehensive platform offers articles, workout plans, and community support focused on health and fitness, including postpartum recovery.
- Postpartum Support International (PSI): While PSI primarily focuses on mental health, they also offer resources that can guide you toward holistic wellness, including physical health.
- BabyCenter: This extensive resource for new parents features fitness tips and workout ideas for postpartum.
- Pvolve: This low-impact workout platform and in-person class method incorporates functional movements to build strength, stability, and mobility, with classes specifically designed to address pelvic floor health.
- Fit4Mom: This group offers fitness programs for every stage of parenthood, including the postpartum period. Their classes provide a great way to meet other parents while getting in a workout.
- Squeezy App: The NHS-developed app is an excellent tool for strengthening pelvic floor muscles, which is important for postpartum recovery.
Bottom Line
As you adjust to the early stages of parenthood, remember that prioritizing your health will improve your physical and mental well-being. Add movement when you can and be patient with yourself while you heal. Every body is different, and your recovery pace will be unique to you.
Be proud of what your body has already accomplished and the steps you’re taking to support your health. You’re setting a solid foundation for this new chapter of your life and building the resilience and strength you’ll need in the years ahead. And, don’t hesitate to seek support and resources that can help you along the way.