This article previously appeared at Strong Mind, Brave Heart
Start slow and ease yourself in
As with most things in life, this is a marathon, not a sprint. After childbirth, ease into a fitness routine. Initiate with gentle exercises like short walks or postnatal yoga to allow your body to heal properly while gradually rebuilding strength and endurance. You have done all the hard work in giving birth, don’t try and push yourself too soon.
Allow your body to heal during sleep
Rest is crucial for your body’s recovery. In a phrase that is at times easier to say than do, whenever your baby sleeps, take the opportunity to rest as well. It may prove difficult at first, but do try to fit this into your routine if possible. Adequate sleep not only assists your body’s healing but also helps manage the demands of motherhood.
Use pelvic floor exercises to build muscle
Incorporating pelvic floor exercises, like Kegels, is crucial. These targeted movements play a pivotal role in not only strengthening the pelvic muscles but also enhancing bladder control. By diligently practicing these exercises, you actively contribute to your postpartum recovery journey, promoting overall pelvic health and aiding in the restoration of muscle tone.
Keep your eyes off the scales
Aim for a gradual and sensible approach to weight loss. Combine a well-rounded diet with low-impact exercises to gradually shed extra weight. Recognize that your body has experienced substantial changes, necessitating a focus on consistent, gradual progress instead of seeking rapid solutions. Don’t worry about what the scale reads, just just allow yourself plenty of time.
Seek support and make new friends along the way
Connect with fellow mothers or consider joining postpartum fitness classes. Engaging with a community that understands your journey can provide motivation and accountability. Plus, it’s a great way to make new friends. Mental health goes a long way in determining physical health, so building a new support network can help you achieve your goals together.
Use your stroller walks as a workout opportunity
Incorporate fitness into your daily routine by going for brisk walks with your baby in a stroller. This not only helps you shed postpartum weight but also creates quality bonding time. The changing scenery can captivate your baby’s attention, while you benefit from a cardiovascular workout, fresh air, and the satisfaction of multitasking self-care with parenting duties.
Choose baby inclusive workout classes
Join mom-and-baby fitness classes like postnatal yoga or parent-child swimming. These specialized sessions offer a supportive environment for both you and your baby. While practicing yoga poses or enjoying pool time, you strengthen your body, improve flexibility, and promote relaxation. Your baby gets sensory stimulation and closeness while you get fit.
Dance your worries away
If the opportunity of leaving the house for hours at a time isn’t possible, crank up the music and have dance parties with your baby. Dancing not only burns calories but also lifts your mood. Babies love to dance and jump around, so get them involved and work up a sweat – taking it easy at first, of course.
Get outside with your baby
Experience the beauty of nature while bonding with your baby. Secure your little one in a carrier and embark on hikes or leisurely nature walks. The added weight of your baby enhances your calorie burn and engages your muscles, turning a simple stroll into an effective workout. Meanwhile, your baby benefits from the fresh air, soothing motion, and the opportunity to explore the world around them.
Be patient and reward yourself
Recognize the remarkable accomplishment of childbirth and practice self-kindness. Your body’s healing and transformation take time. Embrace gradual progress and acknowledge small milestones along the way. Celebrate each step, whether it’s improved energy levels or regained strength. This is your journey, embrace it and have fun.
