Steps to Easing Back into a Fitness Routine After Birth

If you were an active woman before giving birth you might feel like you can just jump back into your fitness routine. Don’t underestimate the toll that giving birth takes on your body. If you weren’t active before the baby and are looking to shed that last bit of baby weight, it’s even more important to take things slowly. Be realistic about how long it takes. It took you 40 weeks to give birth, and it may take just as long to restore your body. Here are steps to easing back into a fitness routine after giving birth.

Take it Slow

While there are postnatal exercise programs like Mommy and Me yoga, you should avoid doing them until after your bleeding stops. If you had a caesarean section then you should wait at least six weeks. Rushing into things can do more harm than good. Start out slow with something as simple as a walk.

Watch out for Bleeding

Listen to your body as you start doing more intense workouts. Some women may find that bleeding can get heavier again after they start doing heavier exercises. This is a sign form your body that you need to wait a little longer to heal.

Focus on the Pelvic Floor

If you have a weak pelvic floor from birth, then abdominal exercises such as crunches or pilates may put too much pressure on it. This prevents you from healing properly at best, and at worst it can cause organ prolapse. Start incorporating a kegel routine to focus on the pelvic floor.

Repair Diastasis

A very common problem pregnant women experience is separating their abdominal muscles – in particular the rectus abdominals (your six-pack). You can be assessed for this during your six week check-up. If the problem is bad enough, you may need to go through physical therapy to correct the issue. Be careful when performing abdominal workouts. Fitnessgoals.com has upper body workouts that should be safe for new moms.

Watch Out for Wobbly Joints

In order to help you deal with pregnancy, a hormone called relaxin is released to soften ligaments and joints. This hormone can stick around for up to six months after giving birth. The result is that your joints could be wobbly and unstable during this time. There’s no need to worry too much, just keep this in mind and avoid exercises that are jerky in their movements.

Stay Hydrated

As you get back into exercising, it’s important that you stay hydrated. Breastfeeding mothers in particular must ensure they hydrate. Most strollers these days are equipped with cup holders. Put your bottle of water there as a reminder that you need to drink often while out with the baby.

Get Plenty of Rest and Support

It’s a common saying that a mom has to sleep when their baby does, but not all moms may heed these wise words. Make sure you take some time for yourself after exercising to rest and recover. Self care is important. It’s easy for new moms to put their needs after others. Feeling overwhelmed as a new mom is natural, but it’s always good to get support. An online support option, BetterHelp.com, is a great way for busy moms as you can get help from the convenience of your home whenever you need it.

If you rest properly and feel supported and restored, it gives you more to offer to the people that need you most – such as your new baby. Never forget that resting and emotional support are one of the most important parts of staying healthy.

 

Contributed by Kate Spirito