Getting back into shape after having a baby is a daunting task for any new mother.
It’s only natural to be nervous or overwhelmed, especially with a little one to care for. To regain energy and confidence, you should first understand the important relationship between physical activity and proper nutrition. A better understanding of how these components work together, and knowing how to put them into action will help moms feel happier and healthier as they get their groove back post-baby.
Check out some great tips below to get you on your way to optimal health!
Be patient
As obvious as it sounds, maintaining your patience is perhaps one of the most important takeaways when it comes to knowing how soon to pop back into the gym. Too often, mothers rush themselves into a workout routine without allowing time for their body to properly adjust. Exercising too hard in the first couple of weeks post-baby has the potential to delay the healing process, especially after a complicated birth or cesarean section. The timeframe is going to look different for every woman, which is why it’s so important to listen to your doctor and develop an exercise plan that fits your needs. Don’t be hard on yourself if it takes you awhile to get out there again- it’s perfectly normal to take as many as 17 months to get back into the gym.
Try targeted workouts
With so much information out there on fitness in general, it can be hard to find a solid starting point or workout plan to stick to. One of the best pieces of advice is to keep it simple. Stick to core exercises like pelvic tilts and bridges, and forms of cardio like long distance or HIIT running, especially considering some of the unique body changes like abdominal separation (diastasis recti) and postpartum pelvic pain.
Avoid exercises like pushups, planks, and crunches, since they put a ton of pressure on the midsection and spine, and make it that much more difficult to build up your core or pelvic strength. The best part is that many of these exercises can be done at home or outside if you don’t feel ready for the gym yet- for little to no money.
Read more on how running can relieve postpartum pelvic pain, and what to expect.
Eat a fresh, well balanced diet
Classified by the consumption of a proportionate amount of water, protein, fat, and essential vitamins and minerals, a well-balanced diet is key for health at any stage of life. A healthy, well-balanced meal plan doesn’t center as much around restricting calories as it does placing a focus on lean proteins like turkey and chicken, whole grains, and anti-inflammatory foods like spinach, nuts, and avocado.
Taking a daily multivitamin and drinking plenty of water are also helpful tips. A good rule of thumb is to invest in a reusable water bottle, preferably one with markings on it so you get a good idea of how much you drink in a day. Take advantage of the warmer weather to try out in-season produce at your local farmer’s market.
If you’re struggling with nutrition facts or worried about a night out, a digital food diary like MyFitnessPal is a lifesaver. Its database is huge- and you can add in your own recipes, which ensures that you can virtually never run out of foods to log.
Get as much sleep as you can
Poor sleep is an issue plaguing new moms. It’s hard to imagine being able to get proper rest in the first few months or so post-baby, but as it turns out, sleep is a key player in getting into shape. Without enough sleep, the body can’t recover adequately after a day of exercising, and can also increase your craving, effectively torpedoing your diet and fitness goals in one go.
Though waking up several times during the night with a new baby is inevitable, there are things you can do to minimize fatigue. Try pumping so that your hubby or relative can feed the baby while you’re asleep, take power naps when you’ve got them down for their own naptime, and don’t be afraid to enlist family members to help out with chores around the house.
Make sure you aren’t relying heavily on caffeine (which is a stimulant), and that you’re establishing bedtime routines that minimize screen time. This will help you get back into a cycle that promotes deeper sleep, and ultimately, better health.
At the end of the day, no one person’s journey to fitness is a straightforward one. By doing things at your own pace and switching up daily routines, you’ll enable yourself to affect positive change long term. Don’t hesitate to speak with a healthcare professional if something doesn’t feel quite right!
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Aaptiv believes that every person deserves access to personalized fitness coaching. The app combines the motivation of real trainers with the perfect playlist, from cardio, to at-home strength workouts, to meditation. With the aim of improving the lives of millions, Aaptiv’s Magazine also publishes daily articles pulling expertise from world-class health experts.
