Becoming a mother is one of life’s most rewarding experiences, but it also comes with unique challenges—physically, mentally, and emotionally. For many new moms, finding the time and motivation to stay active postpartum can feel like an impossible feat. Between caring for your newborn, sleep deprivation, and adjusting to a new daily routine, it’s easy for fitness to fall to the bottom of your priority list. However, staying active after giving birth is incredibly beneficial, not just for physical health but for mental well-being and energy levels. Here, we’ll explore practical ways to stay active postpartum, helping new moms create a fitness routine that works for them and their baby.
1. Listen to Your Body
The first and most important thing to remember when starting a postpartum fitness routine is to listen to your body. Pregnancy and childbirth bring significant changes, and everyone’s recovery journey is different. For some moms, it may take weeks to feel ready for exercise, while for others, it may take months. Before beginning any postpartum exercise routine, it’s essential to consult with your healthcare provider to ensure you are ready and that there are no medical concerns holding you back.
Start slowly, and be mindful of how your body feels during and after exercise. The goal is to build strength, endurance, and confidence, not to push yourself too hard. It’s okay to take breaks, modify exercises, or change your routine as needed. By being patient with yourself and respecting your body’s limits, you can safely ease back into physical activity and enjoy the process.
2. Focus on Core and Pelvic Floor Strength
Pregnancy puts a lot of strain on your core muscles and pelvic floor, and rebuilding strength in these areas is key to a healthy postpartum recovery. Many new moms experience issues such as diastasis recti (a separation of the abdominal muscles) or weakened pelvic floor muscles, which can lead to discomfort and complications if not addressed properly.
Begin with gentle exercises that target the core and pelvic floor, such as pelvic tilts, bridges, and kegel exercises. These movements help restore stability and strength to your body and are safe to perform in the early postpartum stages. Avoid high-impact exercises or heavy lifting until you feel confident in your core strength and have the green light from your doctor.
3. Incorporate Walking into Your Routine
Walking is one of the most accessible and effective forms of exercise for new moms. It doesn’t require any special equipment, can be done almost anywhere, and is easy to fit into your daily routine. Whether it’s a stroll around your neighborhood or a visit to a local park, walking can help improve cardiovascular health, boost mood, and provide a gentle way to ease back into physical activity.
Bringing your baby along for a walk in a stroller or carrier can make walking a bonding experience. It’s also a great opportunity to get some fresh air and enjoy a change of scenery. Start with short walks and gradually increase the duration as you build stamina and confidence. Walking is a low-impact exercise that helps you stay active without putting undue stress on your body.
4. Make Time for Short Workouts
As a new mom, finding time for yourself can be challenging, especially when it comes to exercise. Instead of aiming for long workouts, try incorporating shorter, more manageable sessions into your day. Even 10 to 15 minutes of physical activity can have a positive impact on your health and mood.
There are many postpartum workout programs that offer short, guided sessions that can be done at home, with no equipment required. Focus on simple bodyweight exercises like squats, lunges, and gentle yoga poses. These short workouts can be done during your baby’s nap time or even while they’re playing nearby. The key is to be flexible and take advantage of any opportunity to get moving, even if it’s just for a few minutes at a time.
5. Involve Your Baby
One of the best ways to stay active postpartum is to involve your baby in your fitness routine. Not only does this allow you to exercise, but it also gives you quality bonding time with your little one. Many exercises can be modified to include your baby, whether it’s using them as added weight for squats or doing push-ups while they lie beneath you.
Baby-and-me classes are also a great option for new moms who want to get back into shape while having fun with their baby. These classes are designed to be safe for both mom and baby and often include activities like yoga, dance, or gentle strength training. Exercising with your baby can be a fun way to stay motivated and make fitness a more enjoyable part of your day.
6. Create a Supportive Environment
Staying active postpartum is much easier when you have a supportive environment. This could mean involving your partner, family members, or friends in your fitness goals. If your partner is available, ask them to watch the baby for 30 minutes while you work out. If you have friends who are also new moms, consider exercising together, whether it’s going for a walk or joining a postpartum fitness class.
Support groups, both in-person and online, can also be incredibly motivating. Connecting with other new moms who are also trying to stay active can provide encouragement, accountability, and a sense of camaraderie. Sharing your journey with others can make the challenges of postpartum fitness feel less daunting and help keep you motivated on days when you’re struggling to find the energy to exercise.
7. Practice Self-Compassion
It’s easy to fall into the trap of comparing yourself to others, especially in the age of social media, where it seems like everyone else is bouncing back effortlessly after childbirth. The truth is that every postpartum journey is unique, and it’s important to practice self-compassion and be patient with yourself.
There will be days when you’re too tired to exercise, and that’s okay. There will be times when progress feels slow or when you don’t feel as strong as you’d like. Remember that your body has gone through an incredible transformation, and recovery takes time. Celebrate every small victory, whether it’s completing a short workout or simply taking a walk around the block. By focusing on what your body can do rather than what it can’t, you can cultivate a positive mindset and a healthy approach to postpartum fitness.
8. Set Realistic Goals
Setting realistic fitness goals is essential for staying motivated and avoiding frustration. Rather than aiming for drastic weight loss or trying to fit into pre-pregnancy clothes within a certain timeframe, focus on achievable, short-term goals that make you feel good. This could be committing to a daily walk, completing a specific number of workouts each week, or gradually increasing the duration of your exercise sessions.
Realistic goals help you stay focused and celebrate your progress without feeling overwhelmed. It’s important to remember that postpartum fitness is not about “getting your body back”—it’s about feeling strong, healthy, and energized so you can be the best version of yourself for both you and your baby.
9. Find Joy in Movement
The key to staying active postpartum is finding joy in movement. Exercise shouldn’t feel like a chore or a punishment—it should be something that makes you feel good, both physically and mentally. Experiment with different types of exercise to find what you enjoy most, whether it’s yoga, dancing, swimming, or strength training.
By choosing activities that bring you joy, you’re more likely to stick with your fitness routine and make it a sustainable part of your lifestyle. Remember that staying active is not just about physical health; it’s also about boosting your mood, reducing stress, and improving overall well-being. Find what makes you happy, and make it a priority.