5 Questions You Need To Ask Yourself Before Starting Your Postpartum Fitness Journey

For All You New Mamas

It’s totally common to want to jump back into your fitness right away and often times we can barely wait until we get the green light from our doc to get back at it. Crazy enough, sometimes at the 6-week mark when your health care provider says “you’re good to go”, your best bet isn’t always to run straight to the gym, but instead to see a pelvic floor physiotherapist (PPT). Yes, I realize it’s not exactly what you wanted to hear but I would hate to see a mama do more harm than good by missing this step.  Believe me, I’m all for exercise and movement, but it’s so important to consider a few things before starting back to your regular fitness routine.

Here are just 5 questions you need to ask yourself before you get moving:

1.    Do I experience any pain or discomfort during simple movements at home?

2.    Have I booked an appointment with a pelvic floor physiotherapist?

3.    Do I pee when jumping, squatting or laughing?

4.    Am I still seeing any blood down there?

5.    Do I experience any dizziness or shortness of breath during movement?

Once you get any or all of the above sorted, what do you do next? Do you run to your nearest gym and start lifting weights? Nope. Well, chances are your pelvic floor physiotherapist already has you doing some homework that probably includes:

·     Practicing diaphragmatic breathing + engaging your pelvic floor (learn those cues!)

·     Glute bridges and clams at home while also practicing your breathing and engaging your pelvic floor.

Sooo once you actually get the go ahead from your PPT, then what?

Whether You’re a Few Months or a Few Years Postpartum These Tips are for YOU:

1.    Talk the talk, but make sure you walk the walk. If you’ve been off track for some time and ready to hop back on the wagon, start with walking every day. Yes, I know this sounds boring, but starting to walk each day can help to build up a foundation of cardio fitness.

2.    Buddy Up. Accountability and support will be one key to success. Team up with a mommy friend who has similar goals in mind. Keep yourself accountable and if feasible, plan play dates around your active sessions. 

3.    Invest in a trainer. It can be pricey, but it’s worth every penny to learn proper form. I highly recommend this especially for anyone who is a beginner to fitness. Also, I think it’s important to hire someone who is specialized in postpartum health and fitness. 

4.    Follow an online program. There is something to be said about having a routine to follow. As mothers, we all know that having a plan is a game changer. Shameless plug: the No Tummy Mommy Kick-Start Program is a perfect option!

5.    Take it slow. As eager and excited as you are to get back to your regular fitness routine, take your time. Also don’t beat yourself up if results seem to be slower than you initially wished. Remember that progress happens over time and not overnight!