Welcoming a new baby into the world is an exhilarating experience filled with joy, love, and a fair share of challenges. Amidst the sleepless nights and endless diaper changes, many new mothers are eager to return to their pre-pregnancy fitness routines. In other words, postpartum exercise.

However, the journey back to exercise postpartum is unique for each woman and should be approached with patience and care.

In a recent study, most of the participants had some plan for incorporating exercise into their postpartum routine, regardless of whether they were regular exercisers before pregnancy. Those who were frequent exercisers before and during pregnancy were more likely to have already resumed activity. Keep in mind that unfortunately, data indicate that less than 25 percent of people meet the recommendations in the Physical Activity Guidelines during pregnancy, so postpartum exercise can feel overwhelming for many.

Here’s a guide to navigating postpartum fitness safely and effectively.

Understanding the postpartum body

The postpartum period, often referred to as the “fourth trimester,” is a time of significant physical and emotional change.

After childbirth, a woman’s body undergoes numerous adjustments as it heals and adapts to its new state. Understanding these changes is crucial before diving back into a fitness regimen:

1. Hormonal shifts: Hormones like relaxin, which increases during pregnancy to loosen ligaments and joints, remain elevated for several months postpartum. This can affect joint stability and flexibility.
2. Muscle and joint recovery: The abdominal muscles, pelvic floor, and lower back are particularly impacted by pregnancy and childbirth. Diastasis recti, a separation of the abdominal muscles, is common and requires specific exercises to heal.
3. Energy levels: New mothers often experience fatigue due to sleep deprivation and the demands of caring for a newborn. Energy levels can fluctuate, making it important to listen to your body.
4. Emotional well-being: Postpartum depression and anxiety can affect motivation and the ability to engage in regular exercise. It’s important to address mental health alongside physical health.

When to start exercising postpartum

Before beginning any postpartum fitness routine, it’s essential to get clearance from your healthcare provider.

Generally, women who had an uncomplicated vaginal delivery can start gentle exercises, such as walking and pelvic floor exercises, within a few days to weeks after childbirth.

For those who had a cesarean section or experienced complications, the timeline may be longer, typically around six to eight weeks, or as advised by a healthcare professional.

Guidelines for safe postpartum exercise

Before diving “all in,” keep the following in mind:

1. Start slow and steady: Begin with low-impact activities like walking, gentle stretching, and pelvic floor exercises. Gradually increase the intensity and duration as your body heals and strengthens.
2. Focus on core and pelvic floor: Rebuilding core strength and pelvic floor stability is crucial. Exercises like pelvic tilts, Kegels, and gentle abdominal contractions can help. Avoid high-impact activities and heavy lifting until these muscles are adequately restored.
3. Stay hydrated and nourished: Proper hydration and nutrition support recovery and energy levels. Breastfeeding mothers, in particular, need to ensure they are consuming enough calories and fluids.
4. Listen to your body: Pay attention to signs of overexertion, such as pain, excessive fatigue, or bleeding. Rest when needed and adjust your routine based on how you feel.
5. Include baby in your workouts: Incorporating your baby into your fitness routine can make exercising more enjoyable and convenient. Activities like stroller walks, baby-wearing exercises, and mom-and-baby yoga classes are great options.

Effective postpartum exercises

While Kaia FIT is a fantastic option for women returning to fitness after having a baby, there are basics that you can explore:

1. Walking: A simple and effective way to start moving. It’s gentle on the body and can be done with your baby in a stroller.
2. Pelvic floor exercises: Strengthening the pelvic floor is crucial for preventing issues like incontinence. Kegel exercises and pelvic floor physical therapy can be beneficial.
3. Gentle yoga and stretching: Yoga can help improve flexibility, reduce stress, and promote relaxation. Focus on gentle poses that support core and pelvic floor recovery.
4. Bodyweight exercises: Gradually reintroduce bodyweight exercises like squats, lunges, and modified planks to rebuild strength without overloading your body.
5. Swimming: If you have access to a pool, swimming is a low-impact exercise that works the entire body and supports cardiovascular health.

Overcoming common challenges

If you’re feeling overwhelmed about getting back into fitness postpartum, you’re not alone! The following are some tips to overcome the hurdles:

1. Time management: Finding time to exercise with a newborn can be challenging. Short, frequent workouts can be just as effective as longer sessions. Incorporate movement into your daily routine whenever possible.
2. Lack of motivation: Postpartum fatigue and emotional changes can affect motivation. Setting realistic goals, finding a workout buddy, or joining a new mom fitness group can help maintain motivation.
3. Body image concerns: It’s common to feel self-conscious about postpartum body changes. Focus on the incredible work your body has done and prioritize health over appearance. Celebrate small victories and progress.

In conclusion

The journey back to fitness after pregnancy is a personal and gradual process. By understanding your postpartum body, setting realistic goals, and listening to your body’s needs, you can safely and effectively return to exercise.

Remember, the primary goal is to support your overall well-being and enjoy the journey of motherhood. Celebrate each milestone, no matter how small, and embrace the new strength and resilience your body possesses.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.