Postpartum Fitness Kickstart for the New Year!
The beginning of a new year often marks a time of resolutions and fresh starts, and for postpartum moms, embarking on a fitness journey can be both invigorating and challenging. The key to success lies in taking a slow and intentional approach, prioritizing the establishment of habits over intensity. In this blog post, we'll explore how to begin your postpartum fitness journey with mindfulness, focusing on proper form, breathing, and safety. We'll also touch on potential postpartum issues and offer guidance on addressing them to establish a sustainable and injury-free exercise routine.
Start Slow and Intentionally:
As a postpartum mom, it's crucial to acknowledge and embrace the changes your body has undergone during pregnancy and childbirth. Begin your fitness journey with gentleness, a great place to start is on proper breathing and posture. Both of these areas tend to take a hit during pregnancy. Relearning or possibly learning how to establish proper breathing and posture for the first time, is one of the best things you can do for your body when you are newly postpartum. Then find some low impact or gentle yoga workouts and integrate what you have learned with the breathing and posture. Gradually increase the intensity as your strength and endurance improve. The goal is to build a foundation for a lifelong commitment to a healthy lifestyle.
Prioritize Habit Formation:
Establishing a consistent exercise routine is more important than pushing yourself to the limit from the start. Set achievable goals and gradually increase the frequency and intensity of your workouts. Consistency is key, and forming the habit of regular exercise will contribute significantly to your overall well-being.
Listen to Your Body:
Pay attention to any nagging aches and pains. You may just need to adjust your form but it may be time to seek out professional help. If you have access to a pelvic floor physical therapist they can help with identifying weakness and potential trigger points in the pelvic floor muscles. A personal trainer with specific postpartum training can be helpful in correcting form and correcting muscle imbalances, as well.
Addressing Postpartum Issues:
Diastasis Recti: Look out for signs of tenting or doming through the abdomen, which may indicate diastasis recti. Consult with a healthcare professional or a postpartum fitness specialist to receive guidance on exercises that can help strengthen and heal separated abdominal muscles.
Pelvic Floor Health: If you experience pressure against your pelvic floor during exercises, it's crucial to address potential issues like prolapse. Consult with a pelvic floor physical therapist, work with a specially trained personal trainer, or follow exercise videos tailored to postpartum issues to ensure the safety of your pelvic floor.
Incontinence: While common, incontinence during postpartum exercise is not normal. If you're experiencing leaks, seek guidance from a pelvic floor physical therapist or a fitness professional trained in postpartum care. They can help you address and strengthen your pelvic floor muscles. Incontinence has often been thought of as something that just comes with the territory in the postpartum, but I assure it doesn’t have to. You don’t have to just live with it forever!
Conclusion:
Embarking on a postpartum fitness journey is a commendable resolution, and doing it right from the beginning (after cleared from your doctor) sets the stage for long-term success. Prioritize gradual progress, proper form, and mindful breathing. Listen to your body, address any postpartum issues promptly, and seek professional guidance to ensure a safe and enjoyable fitness experience. Remember, this journey is about building strength, resilience, and a foundation for a healthier, happier postpartum life.
