How do I get fit and healthy after having a baby?
Postpartum
Having a baby is a life-changing experience that can impact you both physically and emotionally. New moms may struggle with their post-pregnancy fitness while learning how to balance the demands of a newborn.
The good news is you’re not alone. The great news is you can gradually rebuild your strength, energy and healthy lifestyle with these tried-and-true steps:
1. Prioritize Recovery
Before starting a workout, make sure your body is fully healed. Most doctors recommend waiting six weeks after giving birth. However, everyone is a little different based on their workout experience. Always consult your doctor as to which is the best timing for you.
During this period:
- Rest, drink at least half your body weight in ounces of water and incorporate light movement.
- Take daily walks and get sunshine.
- Be aware and mindful of pelvic floor weakness.
2. Understand Your Fitness Level
Every woman’s postpartum journey is different. Were you working out consistently before your pregnancy? If so, you may be able to return to exercise sooner. If not, gentle movements like walking, stretching and breathing exercises might be best.
Understanding your own fitness level and not comparing it to others is key. This will help you avoid injury and frustration throughout this journey.
3. Set Your Schedule Up for Success
Motherhood is unpredictable. All new parents can agree that flexibility of schedule is key with a realistic workout schedule.
Try to include daily walks with the baby to get sunshine and light core and pelvic floor exercises.
The key here is to adjust based on your energy levels and daily schedule demands. Late-night feedings and unplanned doctor visits happen.
4. Focus on Nutrition and Supplements
Postpartum recovery requires proper nutrition and replenishing the nutrients your body needs for energy.
Protein will enhance muscle repair (beef, chicken, turkey, tofu, greek yogurt).
Healthy fats will support joints and balance hormones (avocados, chia seeds, nuts).
Complex carbs will enhance the body’s use of protein and sustain the body’s energy (sweet potatoes, vegetables, squash).
Hydrate by drinking a minimum of half your body’s weight in ounces (if you weigh 100 pounds, drink 50 ounces per day).
Recommended Supplements:
- Postnatal vitamins for essential nutrients
- Omega 3-fatty acids to fight inflammation
- Iron to replenish blood loss
- Magnesium to down-regulate your body and stress
5. Start with Gentle Movement
Once your doctor clears you for exercise, don’t jump right into weights. The excess weight and distribution of your center of gravity could increase the possibility of injury.
Try starting with gentle walks beginning with 15 minutes and gradually increasing time. Or Kegel work for pelvic strengthening.
6. Strength Training and Low-Impact Cardio
When you feel like you’re ready and your body feels stable, try these:
- Bodyweight exercises (squats, push-ups, lunges, planks)
- Resistance bands and light dumbbells (Y’s, T’s, upper-body pushes and pulls)
- Low-impact cardio (swimming or cycling)
Here are some points to consider as well:
- Taking care of a newborn can be stressful … focus on down-regulating your body through deep breathing, meditation and warm baths.
- Prioritize sleep as best you can.
- Limit your screen time before bed.
- Set small goals that can keep you on track.
- Be patient … consistency is key.
But most importantly, find a supportive community with the same values as you. Their support and accountability will help keep you on track.
Oliver Nam owns and operates Thrive Training in Irvine where they focus on fitness for adults over 40.
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