I remember that first workout postpartum. Before pregnancy, I had been working out for years, yet somehow it felt like the first time I’d ever worked out. It was rough! If you’re feeling this way, the good news is, it gets better. As a certified personal trainer, I was excited about the challenge of getting back into shape after having my baby. Please keep reading for a list of some of my top tips to help you get back into shape.
1. Listen to Your Body
You just did a fantastic thing; you grew another human inside of you over the last nine months. Your body went through a lot. Go easy on it as you try and get back into things. While you might want to jump right back into workouts to get rid of that baby weight, it is so important to let your body rest during those first six weeks postpartum and make sure you get the go-ahead from your doctor. If you are recovering well and feel like you can do a little more, try some light stretching and walks to get your body back into it slowly.
2. Focus on Postnatal Diet and Nutrition
Even with your physical activity being limited in the first few weeks postpartum, you can still work towards your goals. This is a great time to make diet and nutrition your focus. Take the time to eat! I love food. I’m usually that person who is always thinking about what I will eat next, but as a new mom, I found it so easy to skip meals. Having a newborn is time-consuming and exhausting. Although it seems like there is never time to eat, it is so essential to make time. You can’t take care of your baby if you’re not taking care of yourself. You are going to feel so much better if you are eating well.
Eating a nutritious diet is key to helping your body heal, having adequate energy during the day, and losing those unwanted pounds. Try to eat mostly clean, whole, unprocessed foods. Aim for lots of fruits, vegetables, and lean meats. For nursing mamas, I recommend adding foods to your diet that help with milk production, like coconut, oatmeal, dark leafy vegetables, bone broth, and brown rice. You can also try adding a lactation support supplement to help keep up your milk supply.
Often, new moms make the mistake of not eating enough calories to lose their post-pregnancy weight. However, it is essential to make sure you are eating enough and increasing your calorie intake, especially in nursing. By focusing on the right foods, you can still lose weight while eating adequate calories.
There is a focus on prenatal nutrition and supplemental support; unfortunately, there is not as much guidance for the postnatal period. I recommend taking a postnatal vitamin. I try and get all of the nutrients I need from food sources, but it can be so easy to miss some or not get enough of some vitamins and minerals, especially for nursing mamas. As with any supplement, make sure you check with your doctor before taking anything.
3. Stay Hydrated
The thirst was confirmed as my milk came in. It felt like I couldn’t drink enough water. Staying hydrated is so important to keep your milk supply up, but it’s also great for you non-nursing mamas too! It can help improve energy, aid in weight loss, improve cardiovascular health, and improve brain health. Mom brain, anyone? Make sure you are drinking at least half your weight in ounces. For example, someone that weighs 150 pounds would need about 75 ounces of water each day. If you get sick of plain water, try adding a water enhancer to mix the flavor.
4. Don’t Neglect Your Mental Health
Postpartum depression is natural and, unfortunately, more common than you think. It’s estimated that 1 in 7 women experience postpartum depression. Adjusting to your new life can be challenging as you run on no sleep, deal with your unique body, experience hormones raging all over the place, and on top of it, you are taking care of a new baby. It can be a lot. Watch for signs of postpartum depression, and make sure you take time for yourself each day.
Breathing exercises can be a great way to cope with the new added stress and help heal your abs. Win-win! You can also sip on an anti-stress drink to help relieve some of that stress. Try looking for one with magnesium, which has been shown to reduce anxiety.
Some other practices to help with stress are meditation or yoga. Free meditation apps and guided yoga workouts are now easily accessible. You can also try a relaxing bath or read a good book. Find something to do for yourself to help relieve that stress.
5. Get Into a Good Postnatal Exercise Routine
I am a big believer in getting your workout done first thing in the morning. Something always comes up when you try and get it done later in the day, especially when your day is spent taking care of someone else.
By the time you’re cleared for workouts, you’ve probably realized that tired is your new normal. As backward as it seems, waking up to get in a workout can help get that energy back. Don’t get me wrong—those first few days of getting up early can be torture, but the feeling you get after a good workout makes you feel like Supermom.
I like to get up early enough to get in a good workout, eat a good breakfast, and drink lots of water before the baby is up. The days I stick to it go so much better. I am in a better mood, and I accomplish more throughout the day. Find a routine that works for you and stick to it.
6. Don’t Overdo Exercise, and Choose the Right Postpartum Workouts
It’s essential not to do it when you finally jump back into workouts. Your body went through a lot, and you most likely won’t be in the shape you were in before. Remind yourself that it’s going to take some time.
For the best results, I recommend both strength training and cardio. Start with lower-intensity workouts and slowly increase the intensity. High-intensity interval training, or HIIT, is a great way to burn off fat, but you want to take it slow and build up to high-intensity workouts.
Oh, and abs! Let’s talk about those. Diastasis recti: have you heard of it? It’s the partial or complete separation of the rectus abdominis muscle. This is so common but often never even mentioned when you have a baby. That separation can make your belly pooch and make you feel like you still look pregnant.
Most women have some postpartum separation, but it’s essential to determine how severe it is. If you have more than a two-finger separation, you will want to alter your exercises so that you don’t make it worse. Ask your doctor to check you for it when you go in for your postpartum checkup. Often it will heal on its own as you regain abdominal strength, but sometimes you need to do specific exercises to help heal it and avoid certain activities. If you have a severe separation, meeting with a physical therapist or postpartum fitness specialist might even be good.
I hope these tips help you with your postpartum journey!