How to Exercise Safely After Having a Baby
Becoming a new mom can be an exciting and challenging time, and many women are eager to get back in shape after having a baby. However, it's important to approach exercise with caution and care, as not all exercises are suitable for postpartum recovery. In this article, we'll cover three important things to keep in mind when exercising after having a baby.
Gentle Exercise Is Key
Recovering from pregnancy and childbirth takes time, and pushing your body too hard too soon can be counterproductive and lead to injury. After having a baby, it's important to be gentle and patient with yourself. Your body will have different needs and limitations depending on the type of delivery, and it's best to avoid high-impact exercises and focus on low-impact activities like walking, swimming, and gentle stretching. As your body feels ready, you can gradually increase the intensity and duration of your workouts. Maintaining proper form during your exercises is critical during this time, especially since weakened muscles and joints can be a common issue for new moms. This is where a personal trainer can be incredibly helpful. With personal trainers, they can ensure the correct form for each exercise, adjust the level of resistance, and adapt movements at the moment to prevent injury and optimize your results.
Every Woman's Experience Is Unique
Every woman's pregnancy and birth experience is unique, and what works for one person may not work for another. Even if you're taking a postpartum-specific workout class or following a postpartum workout video, it's important to listen to your body and adjust your routine accordingly.
If you're experiencing pain or discomfort during exercise, it's a sign that you need to slow down or modify your movements. It's also important to remember that your energy levels and schedule may be different now that you have a baby, so be flexible and adjust your workouts as needed.
Time Is a Factor
As a new mom, your time is more limited than ever before. You may be sleep-deprived, busy caring for your baby and finding it harder to leave the house. This is where online personal training can be a game-changer.
With online personal training, you can work out from home without leaving your baby or worrying about scheduling conflicts. You have the flexibility to take breaks as needed and resume your workout when you're ready without having to arrange childcare or leave your baby with someone else.
Other Factors to Consider
There are several other factors to keep in mind when exercising after having a baby. Here are a few:
The rectus abdominous muscles are stretched during pregnancy, making them impossible to exercise during that time. It's important to gradually ease back into core work and focus on exercises that target the abdominal muscles.
Some women experience a separation of the abdominal wall muscles called rectus diastasis, which requires specific exercises to help knit the muscle back together.
Incontinence is a common issue after childbirth, but exercises that engage your pelvic floor can help you regain bladder control more quickly. It's essential to work with an expert to find the proper exercises and engage the pelvic floor muscles correctly.
During pregnancy, your body produces a hormone called relaxin, which loosens all your joints. It can take up to five months for joints to return to full stability, so it's crucial to avoid overdoing exercises that could cause injury.
Exercise can be a great way to feel like yourself again after having a baby, but it's important to approach it with caution and care. Listen to your body, be patient, and adjust your routine as needed. With the right mindset and guidance, you can safely regain your strength and fitness after having a baby. We provide personalized, expert guidance, and accountability to help new moms safely and effectively rebuild their strength and confidence after childbirth.