I guess I’ll start off by saying CONGRATULATIONS! If you’re taking an interest in this post I assume it’s probably because you’ve recently welcomed a new addition to your family. All my best to you in a speedy and complete recovery as well as to your little bundle of joy for a healthy and happy start to his/her life!
There are literally countless reasons to workout – from decreased blood pressure and healthier muscles to improved immune system function and improved cognition. But what about postpartum fitness? How important is it that you spend some time working out after having a baby? Today I wanted to share my top seven reasons why you need to be active, fit, and healthy after welcoming a new one into your home.
As a caveat to this post, it’s important that you are, in fact, ready to exercise after having your baby. Every person is an individual and will be ready at different times, but as a GENERAL rule you should wait 6 weeks after delivery or until your doctor clears you for regular exercise. Check with your doctor to get advice as to when you can start a regular workout program.
Top 7 Reasons To Exercise After Pregnancy
1. Get rid of that baby weight! If you’re anything like my wife – pregnancy is a mixed bag of emotions. You would never change the joy you feel when you welcome this new little blessing into your home, but you could do without the extra 20+ pounds you carry around after they’re here!! Exercise is a great way to help you lost weight gradually, effectively, and safely. Getting back into skinny jeans isn’t necessarily the ultimate goal… but let’s be honest – the sooner you get back into them the better!
2. Increased strength. Let’s be honest – you gotta be tough to be a mom!! This is especially true if you have more than one child at home! After your baby is born, your whole world seems to become 2 feet and under. You’re constantly squatting, bending, lifting, carrying, and picking things up. Taking part in regular strengthening exercises are a great way to improve your tolerance to these activities and function overall.
3. Fight off postpartum blues. Postpartum depression is a very real thing. To have that special little person so close to you and feel their every movement for 9 months and then to not have that anymore overnight can be extremely difficult. Exercise releases endorphins which naturally stimulate the “happy” center in the brain. One way to fight postpartum depression is to take part in a regular exercise program.
4. A return to sociality! One of the hardest things for my wife after giving birth is the amount of time you have to
spend indoors. Baby isn’t going anywhere and your whole world revolves around nap time. You can start to really miss your friends and social life. One great way to combat this loss of sociality is to exercise with friends! Call up a couple of girlfriends and see if they would be interested in starting a walking group with you! Have a set time once-a-week to every morning where you get together, bust out the stroller, and go for a walk. Set yourself up for a return to seeing your friends by coordinating activities you can do with them at a time that works for you!
5. Tone muscles neglected during pregnancy. Let’s face it, you’ve lost some muscle tone (harsh, I know). The cool thing, though, is that now you can workout muscles that you haven’t been able to while you were pregnant! I’m looking specifically at you, abdominals!! Keep in mind that it does take about 6 weeks for your uterus to shrink back down to normal size; don’t get frustrated if you’re not seeing results as quickly as you did before pregnancy! There’s still a lot going on as your body is trying to get everything back to “normal”. Check out this list of exercises that are a great place to start in toning and tightening your midsection a few weeks postpartum.
6. Speed up healing time. In all my years as a physical therapist I’ve learned this certainty about our bodies: EXERCISE IS MEDICINE! It’s amazing how your body WANTS to be better. It will do everything it can to heal itself under the conditions it’s presented. Provide your body with the optimum environment for healing by taking part in regular exercise. Exercise increases oxygen consumption and promotes blood flow to working muscles. With this increased blood flow comes oxygen, nutrients, proteins, and collagen that are essential to the healing process. If you take part in regular exercise postpartum you will actually heal faster than if you sit around waiting to recover.
7. Increased positive self-esteem. Pregnancy can be rough on so many levels – physical, emotional, behavioral, and even psychological. Your self esteem can be greatly affected postpartum. You don’t have the same body you used to. You have a baby and diaper bags; you’re going on little sleep and waking up multiple times in the night. Let’s be honest, you probably don’t feel like you’re at your very best. One way to dramatically help with your self-image and outlook is to participate in regular exercise. Weight will drop quicker, energy levels increase, healing time is decreased, and you’re able to get back to those activities that make you you a lot faster.
Exercise after pregnancy has numerous benefits. Get your body back, increase your strength, improve your mood, get social, tone up your muscles, decrease healing time, and improve your self esteem today by participating in regular physical activity.
Looking for some great workouts to ease back into working out? Here are a few of my favorites for you to start with!!
Questions or comments about this post? Leave a comment below or email me at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
By Jared Beckstrand