A Guide to Postpartum Fitness for Moms Over 40
It finally happened. You had the baby you have been thinking of for years or maybe this was a new decision. Either way, baby is here and you are ready to start thinking about how to integrate fitness into this new life of yours.
Whether you had your babies when you were in your 20’s, 30’s or 40’s, you may still end up experiencing some of the most common issues in the postpartum; diastasis recti, prolapse, or incontinence (or all 3.) As you are thinking about reintegrating fitness, if you are experiencing any of these issues, we begin by thinking about getting back function then adding in the strength.
Regaining Strength and Function After Baby
The body needs time to heal and adjust to the changes that have occurred during pregnancy, and it can be difficult to find the motivation to get back to any kind of movement. However, regaining postpartum fitness and function is achievable with the right guidance. Check out the steps below for a quick guide to help you get started with postpartum fitness and function for moms over 40.
1. Set Realistic Goals: Setting realistic goals for your postpartum fitness and function is important. When creating your goals, be sure to consider your current physical condition, lifestyle, and time commitment. You may not be able to do the same exercises as you did before your pregnancy, but that doesn’t mean you can’t get back into shape. Sometimes we think that we need to hit the gym 5 days a week to start to notice changes in our bodies. Realistically, with kids it can be hard to get to the gym. Maybe try to work in a quick, 20 minute program that you can do at home, 2-3 times a week. Check out the eBook and exercise program “Getting to the Core of Postpartum Fitness” for exercise guidance in the postpartum.
2. Start Slow: No matter what age you are when you have kids, It’s important to start slow and build up your strength and endurance over time. Be sure to start with low-impact exercises, feel how your body responds, and gradually increase your intensity. Just starting with getting proper breathing and posture techniques can not only help with so many of the postpartum considerations, most of us have some sort of dysfunction in these areas (thanks, Stress!) that most people should start with getting proper breathing and posture set up prior to formally working out.
3. Invest in Professional Guidance: Working with a personal trainer or physical therapist can help you set realistic goals and stay on track. They can also provide tips and tricks to help you stay motivated and get the most out of your workouts. When choosing your physical therapist or personal trainer, check with them to see if they hold specific postpartum certifications. If someone says that they have worked with moms before so they can work with you, or if they say they are a mom so they know, unfortunately, personal experience is not the same as education. Every body is different and unique, and the changes that we experience in pregnancy are also different and unique - and need to be addressed as such.
4. Pay Attention to Your Core and Pelvic Floor: During pregnancy, your core and pelvic floor muscles can become weakened due to the strain of carrying a baby. It’s important to incorporate exercises that target these areas into your routine to build strength and stability. A professionally trained physical therapist or personal trainer can be super helpful with these areas. This is where we really address function and being able to move without leaks or feeling organs moving where they shouldn’t be! Coincidentally, when you start incorporating proper breathing and posture techniques you tend to find your core and pelvic floor play a big role in these.
5. Listen to Your Body: Our bodies are constantly talking to us. If you’re feeling overly fatigued or sore, take a day off from working out and give yourself the time to rest and recover. Don’t quit, just rest. Take a day to soak in an Epsom salt bath or catch a quick nap if that is what you need. Then get back to your new workout routine the next day!
Getting back into fitness after giving birth can be a challenge at any age, especially for moms over 40. When you are struggling with incontinence, diastasis recti or prolapse, this can make it seem impossible. However, with the right guidance and dedication, postpartum fitness and function is achievable.
Remember to set realistic goals, start slow, invest in professional guidance, pay attention to your core and pelvic floor, and listen to your body. With hard work and dedication, you can get back to having control of your body again in no time! And know that you don’t have to just live with it (whatever condition “it” is) forever.
