Regardless of whether you were extremely fit before childbirth or not, your postpartum workout
plan requires some special consideration. Some parents will be eagerly looking forward to exercising
again, but there are some precautions that new parents should take.
The very first thing you should do is remain realistic and patient with your body. If you’re feeling
overwhelmed, don’t worry, exercise after childbirth is still a reality. And we encourage it! Regularly
breaking a sweat boosts your energy levels, helps you sleep better, relieves stress, and even
potentially staves off postpartum depression (PPD).
Here are some postpartum fitness tips to slowly dip your toes back into exercise after childbirth.
1. Start your postpartum exercises slowly
Jumping back into a pre-existing workout regime is not the best idea, as this can cause real
discomfort. It’s a good idea to leave at least two weeks before exercising at that sort of level again.
This is especially the case if you had a c-section, and in this instance, you should be checking with
your doctor before working out again, because the skin may not be properly healed yet.
Give your body time to heal after such an intense time. Perhaps the first form of exercise you could
do is a leisurely walk. Schedule a family trip to the beach, relax, and have a walk in the sunshine. Try
not to do anything too intense during the first two weeks after birth, because if you go too hard, you
could be setting yourself back from a real recovery.
2. Incorporate taking care of your baby into your exercise
Of course, taking care of your baby is going to be your number one priority. It might be hard to think
of where you can fit exercising properly into your schedule. However, learning something like how to
burp a baby whilst also doing a light workout could hit two birds with one stone.
You could be holding your baby’s bottom with your left arm, patting the baby’s back with your right
arm, and your legs are still free! As long as you feel comfortable burping your baby without thinking
too much, you could try slowly squatting or lunging for some leg strength, or perhaps just briskly
walking around your living room to break a sweat.
Tip: If you’re looking for a more in-depth guide on how to burp a baby, click here.
3. Once you’re ready, try a variety of exercises
When your body is ready, a good way to stay motivated with fitness is to try a variety of different
fitness activities. Scheduled classes are a good way of sticking to a routine, but it’s worth bearing in
mind that doing the same workouts repeatedly can make you lose interest. Balance is key!.
Swimming is a great option for a postpartum fitness activity because it’s gentle on the joints and
pelvic floor, so it’s great for strengthening your core and back muscles. That, or even something like
yoga can make you feel more in tune with your body and help get rid of the postpartum aches and
4. Stay hydrated and rest well
Once you’re back into the swing of things with postpartum exercise, remember to hydrate well,
especially if you are breastfeeding. Let’s say you’re going for a stroll with your baby; it’s a good idea
to bring a water bottle with you so you can drink as you’re going along.
And of course, get rest when you can. Some first-time parents find their kid to be a dream to take
care of, but others count their blessings whenever they can get a blink of sleep. Follow the classic
parenting advice and sleep when your baby sleeps and include a few moments post-workout to
With these tips, you can get back into fitness without the worry of overstretching yourself too