13 Tips For Getting Back in the Exercise Game After Baby

No matter what kind of birth you had, your body has just gone through a huge, epic, and beautiful feat of endurance and strength. Go, girl! Expecting to jump back into a marathon routine or SoulCycle bike seat (ouch) is probably not in the best interest of healing. Take it slow, keeping tabs on how your body reacts to small amounts of movement, and then increase slowly if you're feeling up to it. And most importantly, don't beat yourself up over what you can and can't do!

This condition is often overlooked by new moms but is important to diagnose before beginning to exercise again. Medically speaking, diastasis recti occurs when the uterus expands and stretches the abdominal muscles. This causes muscles in the abdomen to separate, which makes it hard to lose that postbaby bulge. You can self-diagnose RAD by lying down on your back, lifting your head up, and placing three fingers just above your belly button; if the three fingers fill the gap, then you may have the condition and will benefit from specific exercises, but it's still best to speak to a professional to be sure.

Eating well and staying very hydrated postpartum are keys to feeling great, healing, and getting you moving faster. If you're breastfeeding, that requires extra calorie intake, but the quality of calories matters. Surround yourself with healthy snacks, proteins, and fats, like nuts and nut butter. Keep the fridge stocked with fresh fruit and vegetables, lean meats, sweet potatoes, and grains like oats, brown rice, and quinoa. If you're a fan of takeout, try a healthier option like a meal or grocery delivery service.

Toward the end of pregnancy, you may find that walking is really the only exercise you can manage. Walking is an excellent, low-impact activity that doesn't overtax the body. Walking also provides an opportunity to get outside and get fresh air, as you may start to feel cooped up in your house after a few days.

This is especially true in your first few months postpartum. The goal should be easing the body back in, and speaking from experience, if you push too hard, you may experience a setback in healing, which is no fun at all! Do small amounts of exercise that you enjoy, and save the treadmill workouts and CrossFit for later.

Babies are notoriously sleepy in the a.m. (after being awake all night), so this is generally the best time to squeeze in a workout. In the first weeks, it may take three times as long to get through a 30-minute workout, but that's OK! Don't stress, and do your best.

Adding light weights into your workouts is a great way to burn extra calories without overtaxing the body like high-impact workouts do. Many online videos incorporate weights, so if you're new to strength training, you can learn safely from a pro from the comfort of your home.

Use social media to find moms who you can look up to, but avoid the comparison game and remember most of what we see on social media isn't reality. Look for moms with positive, body-friendly messages that keep you excited to get your workout on!

If you're looking for an at-home workout and your baby isn't content watching you sweat, let them join the party by doing a workout video that incorporates them. It may sound silly, but you'll be feeling the burn with the added weight, and your baby will get a new perspective and a fun ride! Or, strap them to your back and get outside.

Child care is available on site at many gyms, so take your little one and know they're in good hands. Many yoga studios also have mom and baby yoga, which is the cutest hour you'll spend all week. A baby holder will be on hand to scan the room for little ones who can't get down with Down Dog and need a cuddle instead.

Working out with other newly postpartum moms is so incredibly powerful and helpful to recovery. Hold each other accountable, and set a time to meet each week for a long walk and chat about how things are going. You'll get great exercise and learn from the experiences of the group.