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Post-Pregnancy Exercise Tips For New Mums

by | Health & Wellness

Jun 3, 2022

After childbirth, new mothers need to get back in shape. You need to do this to get more energy and lose weight. A healthy and balanced diet and exercise help you feel healthy and fit again. Getting back into your pre-pregnancy figure is also one of the reasons to do this. 

Many new mums try to recover but are unsuccessful because they’re doing it wrong. We suggest you follow these recommended post-pregnancy exercise tips for new mums to get good results.

1. Wait A While 

After childbirth, most people can’t wait to get in shape again. It’s a good thing because that is pure motivation right there. But it would be best if you waited it out a while before hitting the gym. Your body has gone through a tedious nine months of serious work. 

Don’t put it to work immediately after giving birth. If you had an uncomplicated pregnancy and vaginal delivery, wait for at least a few days before beginning your exercise routine. Allow your body to rest for a while. 

2002 Study suggests that postpartum exercise has important health benefits for women after childbirth. It improves aerobic fitness and may also enhance psychological well-being.

2. Take It Easy 

A few weeks after your bundle of joy arrives, you start adding even more weight. You’ve rested enough; now it’s time to get fit. Take it easy on yourself and resist the temptation of vigorous exercise. Start with simple walking or jogging, or even dancing. 

Do small aerobics at home for a few minutes, then continue to improve over time. If you overdo things, you might cause serious issues in your body. Excessive stress might also lead to complications that can affect you and your baby. 

Read: 10 Tips to Boost Baby Mental Development

3. Get Professional Advice

Your doctor can give you the best post-pregnancy exercise tips. Before doing anything, make sure you inform your physician. The expert will examine you and provide you with advice based on your medical history. 

Consultation helps you to know what to and what not to do. You’ll avoid certain exercises that may be harmful to you. The doctor may also be able to tell you how long you should exercise to avoid problems. 

4. Choose The Right Postpartum Exercise

The chance of success in your physical training depends on the type of exercise you choose. Some people will have to go walking; others may do deep belly breathing. 

Experts do advise women to try kegel exercise to relieve pelvic floor problems. 

Be careful when working at gyms by not going along with everyone. Avoid anything that puts much stress on you. Remember to inform the gym instructor you’ve just given birth. 

Read: Steps to Meeting the Challenges of Motherhood

5. Pay Attention To Your Body 

One of the post-pregnancy exercise tips you can’t ignore is paying attention to your body. During workouts, you’re going to experience pain in some parts. When this happens, please don’t ignore it. Stop at once and get it checked by your doctor. 

In some cases, you may feel some pain or discomfort in your pelvic floor while doing exercises. These pelvic floor muscle spasms may have been caused by vaginal childbirth. If you had an episiotomy, that could also be a cause. Even a high-impact workout right after birth can lead to this, so you need to be doubly careful. 

To treat pelvic floor muscle symptoms, you can try several treatments. There is a kind of therapy available to ease them. You can also opt for safe products to help your pelvic floor relax.

Most of the time, you might need to take some rest. Your body is still fragile, and too much pressure might lead to problems. 

6. Eat Well 

Physical exercise is going to take so much from you. That is why you will need to replenish your body with nutrients. Ensure you have enough protein in your diet. 

You also need to consume plenty of fruits and vegetables for all the vitamins and minerals. Beans, lean meat, and eggs should also be part of your daily meal. Soy products have plenty of protein in them.

Along with a good amount of daily calcium intake, you will need it for recovery. New mothers doing workouts should aim for at least three servings every day. 

Avoid foods full of fats and processed sugars, which can make you add weight. Focus on retaining energy and physical capacity to help you improve your performance. 

Read: 10 Foods to Avoid in Pregnancy

7. Resist The Temptation To Compete

New mums are going to face the temptation to compete. Healthy competition is good. Have too much of it, and you’re in trouble. 

If you’re in the gym, you’re going to see all those slim single ladies with their figures. If you pay too much attention to them, you might get into trouble while still breastfeeding. Rapid weight loss can have a negative effect on you and your baby. Don’t do more than you can afford. 

Have an exercise plan and stick to it. Don’t succumb to any external pressure; stay focused on your goal. With gradual progress, you will succeed and have the shape you want. Know that it’s not a sprint but a marathon to get to your goal. 

8. Find A Buddy For Your Workout

No post-pregnancy exercise tips are complete without telling you about a workout buddy. You can’t do this thing alone. Find someone you can derive motivation and capacity to progress. You need a partner who will inspire you to get up when you’re feeling lazy. When you have a buddy, it’s easier to try new things. 

You become more adventurous and consistent in what you’re doing like never before. Your workout partner helps you follow a structure, and you will have more fun. Make sure you choose someone you know and understand.

When you work out with a partner, they will make you feel motivated and be more adventurous and consistent.

Have a common plan, and let them help you when you need support. Your workout partner might be the secret to you getting back to shape. 

Read: 20 Ways to Love Being Pregnant

9. Choose The Right Bra 

When you’ve just given birth, your breasts will be heavy. Getting into exercise, you will need to find the right bra. You will require a bra that can hold your breasts in place and allow you to move with ease. 

During exercise, you’re going to experience so much sweating. For this reason, you will need a bra that will soak up the sweat. The bra can also help prevent serious damage to your breast. 

10. Drink Water 

Dehydration is a problem for anyone who’s working out. One of the best ways to take care of yourself after childbirth which you can’t ignore is drinking water

So, anytime you’re going for a jog, have a bottle of water with you. New mums need this more because of their breastfeeding. Breast milk requires water to make, and your body gets it from you. 

Drinking water will also ensure you remain in good shape and improve your performance. You also need water for proper joint lubrication during a workout. Your muscles need water, and so also do your brain and other parts of your body. Improve your exercise success after childbirth by drinking enough water. 

Read: How To Lose Excess Weight And Keep It Off


After birth, many mothers want to lose their pregnancy weight as soon as possible, but if you’re breastfeeding, excessive dieting and accelerated weight loss can be harmful to you and your baby. Losing the weight you attained during pregnancy may take several months to achieve. 

You can reach this goal through exercise, along with eating foods with plenty of fresh fruits and vegetables accompanied by enough proteins and carbohydrates. It will also help if you cut down on fatty snacks. Following these tips for post-pregnancy exercise for new mums can help you get back in shape.

Due to the pandemic, many parents find it difficult to enroll their children into daycare, preschool, and even afterschool programs. Here is a guide that covers resources that new parents can utilize, including what the new administration is doing to help with child care costs and what the child care system will look like post-pandemic.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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