Those first few months after having your baby are a special time in any parent’s life. You get to watch these tiny humans discover the world around them and learn who they are. It’s a period of time full of sleepless nights and first smiles. Endless laundry, and equally endless cute moments to capture on camera. What there isn’t a lot of, during this time? Time for yourself.
If you are a parent of a newborn you know just how time-consuming the work is. It can be easy to lose your sense of self when your days revolve around bottles and naptime.
If this sounds familiar, don’t worry, Mama. You are not alone. There is a world full of parents who understand exactly what you are going through, and we’re here to remind you that it is not selfish to take time to take care of yourself. Taking time to do the things that help you, mentally and physically, can actually help you be better support for your children and family.
For many of us, pre-baby, our fitness routines are a big part of what helps us feel our best, from the inside out. Ignoring aesthetic goals (and, really, Mamas. We just created a whole human being! It’s time to get rid of this “bouncing back” nonsense we see all over the media), exercise is a powerful tool to increase our strength and mental well being.
Labor is a huge strain on the human body, and we can’t expect ourselves to be right back where we were, pre-baby. We’ve done the research for you, and put together a guide to the best postpartum workouts available, so that you can take care of your body and mind, safely.
Swimming
These days, when you think about going to the pool, you might be thinking more about sitting in a chair, soaking up rays, and digging into a great book, than diving into the deep end. However, swimming is one of the best workouts for new moms.
Swimming is a very low-impact form of exercise, as it is not weight-bearing. This means, that it is easy on your bones and joints. That doesn’t mean that it isn’t an effective workout though. The resistance from the water allows you to develop strength, while also building up your endurance. Swimming is also a great calorie burner, with the average adult burning around 400 calories an hour, by swimming at a low to moderate pace.
Swimming works almost all the muscle groups in the body. It particularly helps build strength in the arms and shoulders, which is essential for new parents toting around a 12-pound bundle of baby with them, all day.
A word of caution, though. Be sure to check in with your doctor before adding swim sessions into your weekly routine. Most medical professionals recommend waiting between 4-6 weeks postpartum, in order to avoid infection.
Walking
It might sound too good to be true, but one of the best ways you can support your body, postpartum, is by going on a daily walk.
Experts agree that walking has long been underrated as an effective form of exercise. Much like running, regular walks can improve cardiovascular health, posture, and help with weight loss. Unlike running though, it requires much less strain on the joints.
Mentally, spending regular time outside can help alleviate feelings of depression. This is particularly useful to new moms when up to 15% of us struggle with postpartum depression.
The best part? No babysitter required. Your little one can benefit from fresh air, too, and this is one exercise activity you can both participate in. Pushing a stroller uphill can be a little extra physical challenge, to spice up a more leisurely stroll around the neighborhood.
Yoga
Yoga is a powerful practice because it combines physical work with mental work. The postpartum experience can be overwhelming and highly stimulating. Yoga offers new parents a space in which they can tune in to their inner thoughts, and create peace.
On a physical level, yoga can be very helpful for the postpartum Mama. After birth, the body goes through many changes, including a big shift in the pelvic floor (All my Mamas who cross their knees when they sneeze? We feel you). Yoga works often untouched muscles in the body, and can help your to strengthen your whole body, including your pelvic floor.
There are many different types of yoga out there, from structured, calorie-burning Bikram yoga, to the quiet, restorative elements of Yin. If you are new to yoga, and are postpartum, we recommend seeking out a class dedicated specifically to new parents. This will ensure that your body is getting the care and attention it needs. Can’t find a class near you? We love this youtube channel, which offers a variety of yoga based workouts for pregnant and postpartum parents.
Cycling
Peloton devotees, get ready for some good news. Cycling on a stationary bike is a great workout for postpartum parents!
If you’ve just given birth, and are thinking that climbing onto a bicycle seat is the last thing you want to do, we understand. Like all forms of exercise, we recommend waiting at least six weeks, or until your doctor give you the all clear before joining in.
Like swimming, a stationary bike is a great way to build up your cardiovascular endurance. It has the added benefit of being easy on joints, as it is another, non-weight bearing activity. Cycling helps build muscle in the arms, abs and legs; all essential for new parents.
If you already own a stationary bike, it can be a great exercise option for when you don’t have extra time to leave the house. A bike ride can be easily slipped in, in between baby’s naps.
Life with a newborn can come with all sorts of emotions, but The Cool Mom Co. is here to remind you that you are full deserving of time and space to take care of yourself. You’re at the start of a crazy journey, but we will be there to support you every step of the way!
What are your favorite ways to safely exercise after having a baby? Share with us in the comments below!