Getting Back Into Fitness After Having A Baby

Becoming a parent is an incredible journey, but it also brings major changes to your body, schedule, and energy levels. This goes for both the mother and father. You’ve all heard of a Dad bod, yeah fellas you store weight ready for the sleepless nights too! When returning to fitness after having your beautiful little human, it’s important to approach it with patience, self-care, and a focus on gradual progress.

So what’s the steps you should take?

1. Give yourself time to heal!
Your body has been through a massive change and journey and recovery should be your top priority. Instead of rushing back into intense workouts, listen to your body and take it one step at a time. It’s okay if your progress looks different to someone else’s!

2. Prioritize Postpartum Recovery
Deep diaphragmatic breathing helps to reconnect your core muscles and reduce postpartum separation (diastasis recti) and also great to have some mindfulness time to be still and quiet! Pelvic floor exercises are a great way to strengthen up that weakened pelvic floor and it’s best to start with pelvic tilts and gentle kegels before trialling the intermediate! The last thing is gentle stretching to help relieve tension and improve circulation.

3. Low Impact Movement

Usually around six weeks postpartum, once you get clearance from your doctor, low impact movements can start to be performed. Exercise like walking, pilates, and bodyweight exercises like squats, lunges, and push-ups can help to rebuild strength without putting a lot of strain on your body.

4. Gradually Rebuild Strength

Once you feel comfortable, slowly start introducing strength training and moderate cardio. Start with resistance bands, light dumbbells, and short workouts. Watch for the signs of overexertion: pelvic pain or pressure, excessive fatigue, or urinary leakage (a sign your pelvic floor needs time to recover).

5. Stay Hydrated and Nourished

Especially if you’re lactating, you need around 450-500 extra calories a day on top of your normal consumption to provide enough milk for you and your

growing baby to stay healthy. Eat nutrient dense meals that support healing and energy levels and drink plenty of water.

6. Be Patient & Celebrate Progress

Progress may be slow or you may ace it! Every small win matters and celebrate those milestones like: completing your first postpartum workout or feeling stronger and more energized. You’ll be back in no time!

Getting back into fitness after having a baby is about supporting your body, embracing the beautiful journey its just gone through! Start slow, listen to your body, focus on feeling good rather than ‘bouncing back’. Most importantly enjoy these new chapters and you’ll be at a better height in your journey before you know it!

Are you postpartum and nervous to get back into fitness? Well come down and give us a try!

Get booked in for a FREE Trial with us today here at our gym in Basingstoke: https://fitnessflex.xyz/claim-7-day-pass-2-1086