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Working out after a baby does not have to be a top priority if you don't want it to be. Sometimes, the idea of working out in itself can stress us out as we determine how long to work out and what types of exercises to do. If you feel ready to get back into physical activity, here are some answers to those pesky postpartum fitness questions.
When you begin your postpartum fitness plan, you may ask yourself how long should I workout? This question has a range of answers, and there is no perfect answer, but there are some things to consider. You must consult a healthcare provider before starting any workout regime after childbirth.
Women can typically return to pre-baby activity levels 6 - 8 weeks after resuming activity postpartum. Therefore, give yourself grace on how long you should be working out. Start slow with 10 -15 minutes, then raise it as you feel comfortable. Generally, you can perform a comprehensive workout routine in 30 minutes without overstressing your body. That would be a great goal to set once you hit that 6 - 8 weeks postpartum activity mark.
It's important to listen to your body throughout this entire process. It can be hard to do that because your body might feel like a foreign place. You may feel like you don't even know who the woman staring back in the mirror is. That is why it's important to take it slow. You don't want to miss some big warning signs.
When the placenta detaches from our uterus, it leaves a pretty big open wound on the inside of our bodies. Postpartum is not just a precious time because our babies need us for everything but also because we are healing from some significant physical changes. We want to aid our wound healing and not mistakenly cause more damage. Moving around is important, but if you have a broken leg, the doctor will tell you, you need to stay off of it for a certain period so it can heal. This is the same thing. If you take anything away from this article, I want it to be to listen to your body.
Typically, you must wait at least six to eight weeks before working out after having a baby vaginally. It could be longer after having a c-section. If this is your first time having a baby vaginally, you will discover that it may take that long just to stop bleeding. This six to eight-week period also coincides with your postpartum healthcare provider checkup. Your provider will clear or place you on continual rest at this appointment.
You could find yourself in a position where your provider may give you the go-ahead to begin working out. However, you may still need to be more mentally and emotionally ready. You may not even be ready physically, although your doctor may clear you. It's important to trust yourself and listen to your body when it comes to working out again.
Walk, don't run isn't just a statement at the pool. It is helpful in many situations, including postpartum exercise. Begin with slow, low-impact workouts like walking. Walking is not only good for staying healthy but also for your mood. Walking on a sunny day releases serotonin, a hormone that promotes calm and focus. Here is a list of other low-impact exercises.
You can try all of these when trying to get back into physical activity after having a baby.
It almost doesn't feel like the benefits of working out need to be covered because we are constantly inundated with messages about working out and diet culture. Especially in the postpartum space. It's important to combat that toxic messaging with healthy messaging to explain why implementing exercise into your life during postpartum can benefit you.
Navigating the postpartum period involves honoring your body's pace and needs, especially when reintroducing exercise. Remember, there's no one-size-fits-all answer to questions like how long to workout? and what types of workouts are suitable. The priority is your health and well-being, both physically and mentally. Start gently, perhaps with walking or other low-impact exercises, and gradually increase the intensity as you feel ready. Most importantly, always consult with healthcare professionals before beginning any workout regime post-childbirth, and listen attentively to what your body tells you during this recovery and healing phase.
Follow our blog for more insights and supportive tips on postpartum fitness and wellness. Join our community of like-minded mothers who are navigating this beautiful yet challenging journey of motherhood together. Here, you'll find encouragement, understanding, and valuable resources to support you every step of the way. Together, let's embrace this transformative experience with care and compassion.
Need breakfast ideas to go along with your workout. Have a look at our suggestions for nutritious breakfast meals for busy moms.
