5 Essential Postpartum Fitness Tips for New Moms

Moms are some of the most selfless people on the planet. New moms especially struggle to find time for anything for themselves. It’s important to remember that your good health is essential for you and your family. 

Making time for exercise as a new mom shouldn’t be optional, but prioritizing it is easier said than done. Use these tips to figure out how to ensure fitness is a part of your and your child’s life. 

When Can I Exercise Again? And is it Safe? 

For most new moms who had uncomplicated deliveries and didn’t require surgery, it’s safe to ease back into workouts within a few days. Of course, everyone is different, and the best person to advise you is your doctor. 

Experts generally agree that exercise after having a baby—with a few exceptions—is overwhelmingly beneficial. Postpartum exercise will help you: 

• Strengthen your abdominal muscles

• Improve cardiovascular health

• Lose weight

• Manage the stress of being a new mom

• Increase your energy levels

• Sleep better when you have the time

• Decrease postpartum depression symptoms

Additionally, exercising regularly sets a great example for your children. When they see that you make time for it, they’ll understand that fitness is important. 

Fitness Tips for New Moms with Busy Schedules

Time is the biggest challenge most new moms face when trying to get back into fitness or start a workout routine. Your whole world has just turned upside down, and you have a little one demanding your time approximately 24 hours a day. So, how do you make fitness a priority? Here are some tips to help: 

#1. Make Your Baby a Part of Your Fitness

As a new mom, you have a big responsibility, but you also want to spend as much quality time with your little one as possible. It won’t always be practical to work out with your baby, but fit them into your routine when it makes sense. 

One of the easiest ways to do this is to go for walks. Your baby will love being pushed in the stroller, and you get some exercise and fresh air. For a bonus workout, use a baby carrier instead of a stroller for a weighted walk. 

While your baby is still pretty young, a walk is a great opportunity to make use of their naptime, unless of course you also need a nap. Listen to your body and know when to prioritize rest over exercise. 

As your baby gets a little older, you can try more formal workouts together. Gyms and trainers often have baby and parent classes, like water exercise and baby yoga. Check out the offerings in your area for a fun bonding experience that also provides you with a workout. 

Here’s a great guide with ideas for creating at-home workouts for kids. Get them involved now to instill a love of fitness while also getting some exercise for yourself. 

#2. Find Other Fitness-Focused Moms

Who you spend time with matters. Your friends influence your actions and choices, so surround yourself with other new moms who also prioritize fitness. They’ll be more likely to push you to join a walk with the kids or a stroller yoga session. 

Check out community social media pages for moms of small children and fitness groups. You’re bound to find a local group to meet up with if you don’t have any friends willing or available to keep you accountable.

#3. Fit in Fitness Wherever and Whenever

As a busy new mom, you might not have an hour, or even 30 minutes, on any given day to devote to your fitness routine. Studies show that breaking up exercise into shorter, more frequent bouts is just as good for your health as one continuous session. 

In other words, if all you can do is fit in five minutes here and ten minutes there throughout the day, you’re still getting all the health benefits. This is great for anyone with a packed or unpredictable schedule, but it means you might have to be flexible and do some unorthodox training. 

For instance, you might do some pull ups on the jungle gym or squats while doing chores. Fit it in where and when you can. Do planks and pushups during baby’s tummy time on the living room floor. 

#4. Use a Fitness App

A good fitness app is an excellent tool for keeping up with your workouts. Look for an app that includes a calendar and records your exercise, so you can schedule sessions, benefit from reminders, and track your progress. 

Apps that include a library of varied workouts will also be useful. If you suddenly find yourself with unexpected downtime, you should be able to pick a workout that matches your current energy level and time availability. This takes the thinking and some of the planning out of fitness to make it easier for you. 

#5. Work with a Trainer

Working with a trainer can be a life saver for a new mom struggling to keep up with her own fitness. A trainer can do several things for you: 

• Be an accountability coach to keep you on track

• Provide workouts, so you don’t have to think about it

• Tailor home workouts to match your busy mom schedule

• Ensure you work out safely and progress at the right rate to avoid injuries

• Give you tips for nutrition and fueling your workouts

• Help you understand what’s reasonable for postpartum fitness 

If you can find one or two times per week to get away from home and get to the gym, working with a trainer is a great way to get fit again safely. 

Are you a trainer working with new moms? Learn more about motivating postpartum clients to stay on track.

Bonus Tip #6. Don’t Let These Fitness Tips for New Moms Overwhelm You

It’s easy to look at postpartum pictures of celebrities and influencers and feel the pressure to look a certain way. These tips should help you find time to cultivate a healthy practice, not feel buried by the societal pressure to be thin again. 

Keep a healthy perspective on what’s possible for your schedule and fitness level. Instead of focusing on your weight, think about how working out makes you feel. As long as you feel stronger, fitter, healthier, and happier, you’re doing exactly what you need to do for yourself and your baby. 

Don’t forget to cut yourself some slack. You just grew a new person and now have big responsibilities and limited time. If your postpartum fitness routine doesn’t look the way you want it yet, that’s ok. Ease into it and focus on finding just at least a few minutes each day to be active. 

Don’t Forget Nutrition

Exercise isn’t the only healthy habit that tends to fall by the wayside for new busy moms. Reaching for junk food or fast food is easy and fast, but it’s not a good habit to cultivate. 

Work with a dietician or nutrition coach if necessary, but eating well is so important for recovering from having a baby, having enough energy to take care of them, and fueling your workouts. 

One of the best ways to stick with healthy eating on a busy schedule is to plan meals and snacks and prep them in advance. Prep as much as you can on Sundays to make it easier to reach for healthy foods during the week. 

Exercise is essential for you and your baby, but this is an overwhelming time. Don’t push yourself too hard, and don’t beat yourself up if your fitness isn’t where it used to be. Prioritize exercise, work out when you can, and little by little, you’ll get your fitness back. 

The ISSA’sCertified Personal Trainer – Self-Guided Study Program is a great foundation for a career in personal training. With this initial certification, you can go on to specialize in areas like maternity fitness, group classes, nutrition, and more.  

References

Postpartum exercise: How to get started. Mayo Clinic. (2021). Retrieved 15 June 2022, from https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596.

Murphy, M. H., Lahart, I., Carlin, A., & Murtagh, E. (2019). The Effects of Continuous Compared to Accumulated Exercise on Health: A Meta-Analytic Review. Sports medicine (Auckland, N.Z.), 49(10), 1585–1607. https://doi.org/10.1007/s40279-019-01145-2