Well, if you were active before and during your pregnancy, you’ll probably be eager to get back into the groove of working out. After all, moving your body is one of the best ways to improve your mood, strengthen and tone your abdominal muscles, and increase overall health. It’s also one of the few self-care activities you can do with a baby in tow, which makes saying “yes” to yourself even easier.
What are some ways to get back into the swing of things after pregnancy?
If you’re a bit intimidated by the idea of jumping in with both feet, then give yourself permission to take it slow. Remember, the whole point of exercising after pregnancy is to get moving — that’s it. So forget about the unrealistic celebrity workouts you see online or a certain shape or weight, and just enjoy getting fit again.
- The early days and weeks: As long as your OB provider gives you the all clear, short walks, stretching and pelvic floor breathing exercises can be great ways to move your body while it is still in recovery mode. Activity should never cause pain or an increase in vaginal bleeding during this time. Too much activity can prolong your pelvic floor recovery and cause pain. If you don’t need activity for your physical or mental health right now, it’s okay for it to take a back burner.
- The first few months: If your baby registry included a jogging stroller, then it’s time to take it for a test drive. Once you’ve been cleared to exercise, walking while pushing your tot will give your body an amazing overall workout. When you’re ready to increase the intensity, try stopping every 10 minutes and doing bodyweight squats while holding Baby out in front of you.
- The third and fourth month: Once you hit the third and fourth month, many parents are ready to include activities such as swimming, light weight training, yoga and pilates, or a low-impact exercise class. This may also be a good time to increase the time you spend on each workout or add an additional day.
- The fifth month and beyond: If your body is handling the increase in movement and intensity, then the fifth to sixth month is when your workout can begin to resemble your pre-pregnancy activity level. Make sure you’re eating and hydrating properly and getting enough rest. Even though you feel like things are getting back to normal, your body is coping with all the changes it went through.
Tips for getting started
- Ease into it: Even if you were a fitness fanatic before pregnancy, your body is an entirely different creature in the months after childbirth. Take your time and pay attention to your body. Aim for 20 to 30 minutes a day and start with simple postpartum exercises.
- You still might be wobbly: Remember feeling like you could lose your balance at any moment? Relaxin, the hormone that causes the softening of the joints and ligaments during pregnancy, is known to hang around for up to six months postpartum. Be careful about protecting your joints while exercising.
- Don’t forget to nurse or pump before working out: The last thing you want to happen on your first trip back to the gym is to have heavy uncomfortable breasts. Emptying your breasts before working out helps avoid any discomfort that may come from engorged breasts.
- Invest in a good bra: Support, support, support. Wear a bra that fits well and gives plenty of support. Some may even find wearing two bras is necessary to keep everything in place.
- Get with other parents: There’s nothing quite like the comfort of being surrounded by your tribe, and joining others for a workout is a wonderful way to share stories, feel supported, and get fit, all at the same time. Start a weekly walking or jogging group (with strollers, of course), join a class together, or head to the park for a boot camp class.
Reviewed by the Ovia Health Clinical Team
Sources
- Mayo Clinic Staff. “Exercise after pregnancy: How to get started.” Mayo Clinic. Mayo Clinic, July 27, 2016. Retrieved July 12, 2017. http://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596.
- “Exercise After Pregnancy.” American College of Gynecologists and Obstetricians. Frequently Asked Questions, Labor, Delivery, and Postpartum Care 131. June 2015. Retrieved July 12, 2017. https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy.
