Postpartum workouts can be a huge challenge! You can workout through your whole pregnancy and still feel like a different person after you have the baby. Does this mean something is wrong with you?
NO!!! This is actually very normal!!
5 things to consider when creating a postpartum workout:
🔶 What were you doing during your pregnancy?
⚠️If you were very active, then there is a good chance that your level of athleticism will still be high considering you've just had a baby. Even if you feel good, please start slow. Take the last workout you did while pregnant and cut it down to 1/4 of what you were doing in terms of intensity, reps, and time.
It feels very slow, but I promise if you focus on your foundations, your strength and athleticism will come back! It is always easier to take it slow as you are feeling out your postpartum body then it is to back off if you’ve overdone it. Check in with your body (see tip 3 to know what to “listen for”) regularly during your workout and for the rest of the day after your workout.
⚠️If you were not able to be active for any reason during your pregnancy, but you were very active before you got pregnant, then you should treat return to working out like you have not been as active in almost a year.
⚠️If you were never very athletic prior to pregnancy and you want to learn how to be an athlete or at least be able to keep up with your kiddos, then contact a provider who specializes in postpartum care to learn more!
🔷No matter where you start, take a day off between workouts as you get back into a routine. This will allow you to assess how your whole body is responding. If you add a new exercise or increase the load, remember to check in with your body between sets to make sure that your body is still feeling strong. You can change a workout by modifying the weights you are using, the range of motion of the activity, the number of repetitions or sets, and the speed that you are completing the exercises.
🔷If you enjoy cardio workouts like cycling, choose a short and flat course just to feel the road underneath you again. If you like to go to spin class, try to plan a short class and keep your resistance levels & cadence at the lowest recommended setting.
🔷If you enjoy running, start by walking the distance you want to be able to run. When you can do that comfortably, add some light jogging intervals. For example, try a 30 seconds jog followed by a 1 minute walk. I don’t generally advise jumping back into a 2 mile run even if your brain is telling you it will feel so good. You can get back there, but please take your time!
🔷If group fitness classes like Zumba or kickboxing are your jam, take all the low impact modifications and plan to leave before the abs portion of class to start or modify to exercises to allow your core time to rebuild before you increase the stress on these muscles.
🔷 Remember, you can always make the next workout harder!
🔶 Have your doctor AND pelvic floor physical both cleared you for exercise?
⚠️ If they haven't cleared you, then keep your movements to things that you do around the house and walking as allowed. You will be surprised at how active you will be just while caring for your baby!
⚠️ If they have cleared you for exercise, listen to any guidelines they put in place!
⚠️Remember, your birth story can be important to how you move forward into your fitness journey. If you had an uncomplicated vaginal delivery then your recovery will look very different from a birth experience requiring an emergency cesarean delivery.
🔶 Can you do the workout without return of bleeding, loss of urine, a sense of heaviness or pressure in your pelvis, pelvic pain, or significant fatigue? Do you noticing a tenting or doming of your abdominal wall while you're doing the activity?
⚠️We are often told to “listen to our bodies” but we don’t know what signs we are listening for when returning to exercise. All of these things can be signs that your body might not be ready for this exercise at this time.
⚠️Remember, you can always modify the weight, reps or sets, speed, or range of motion. If you can make one of these modifications and complete the exercise without any of the above symptoms, then you can continue the exercise. If you cannot, then you should call a physical therapist.
🔶 How is your selfcare routine post baby?
⚠️How are you and the baby sleeping? Sleep is so important in recovering from a workout. We underestimate the importance of sleep when building muscles but if we aren’t sleeping, then recovery is significantly more difficult.
⚠️Are you making sure to feed yourself? Food is fuel. If you are having trouble getting enough fuel for your normal day, maybe exercise is not in the cards right now. Figure out a way to eat enough to support your day before you try to add in exercise. I know there can be a lot of pressure to “bounce back” or “get your body back,” but your body hasn’t gone anywhere. You can work on healthy weight loss while still fueling your body. Please let me know if you need a resource for managing this part of your postpartum recovery.
⚠️If you are breastfeeding, how is your supply? If your milk supply starts dropping when you return to exercise, then re-evaluate the intensity of your workouts and the amount of fuel you are consuming. Your body is amazing and will make sure that your baby gets the nutrients needed, BUT this happens at the expense of your bone health. Please take care of you right now! I promise it will be worth it in the long run!
🔶 What movement makes you happy right now?
🔷Postpartum fitness is not about punishing your body because it isn’t “bouncing back” and it’s not about working your ass off to get your “body back.” Your body is beautiful and amazing even if it feels very different right now. Trust the process!
🔷Postpartum fitness is all about rediscovering your body after growing a tiny human. There are so many things that will feel different—your abs, your center of gravity, your joint stability. Learn what is happening in your body so that you can build your foundations and start your journey back to athleticism.
I’m here to support you! Please let me know if you have any questions about your workouts or how to get started!