Getting back into exercise after having a baby: Where do I begin?
Getting back into exercise after having a baby? Where do I begin? This is a guest article from Tamsin from Empower Fit.
You’re probably already aware of the benefits of exercise and why getting back into some form of exercise routine after having your baby is a good idea. If you need a refresher…
- It boosts your mood and energy levels
- It aids sleep
- It relieves stress
- It strengthens and tones abdominal muscles
- etc etc.
Speaking as a mum of twins as well as a personal trainer, it’s a lot easier said than done!
Simply getting out of the house on time for routine postnatal midwife check-ups or getting to a baby sensory class on time can seem daunting enough! So when it comes to thinking about putting your own needs into action, this inevitably gets pushed back onto the ‘too difficult to think about right now’ list.
Your main takeaway (if any!) from this piece should be to go easy on yourself, be kind and acknowledge how incredible you are.
Once you’ve nailed that, as with most things, doing one small thing for yourself is better than nothing in those early stages of just getting through one day at a time, fog brain and sheer bloody tiredness!!
So with the above firmly noted, here are my top 3 tips for making exercise happen in those early stages after baby arrives:
If in doubt, go for a walk
Basics first – walking in my opinion is the most underrated form of exercise there is. Getting out in the fresh air with the buggy for as little as 10 minutes round the block can be hugely beneficial for your physical and mental wellbeing. It’s low impact. Can be done straight away. And it’s something you can build-up in terms of walking pace and distance in a relatively short time. It can be sociable, great for fat burning, body realignment and slowly building back-up core strength. Try and build a daily walk into your routine. Set yourself a reminder on your phone and don’t be put off by a bit of wind or rain. Wrap-up and I promise you’ll feel so good about yourself after.
Get some dumbbells
Invest in a pair of dumbbells and some short resistance bands (one light and one heavy). Resistance training through body weight and or a set of dumbbells really will enhance your quality of life. It’s a bold statement to make but I’m so passionate about the importance of strength training, especially for women. I used to only ‘do cardio’ – spinning classes, HIIT and running were my trio of choice until I got a serious hamstring injury. I was told by my physio it’s because I had ‘weak glutes’ and needed to strength train and squat more!
In my postnatal classes, we focus a lot on ‘functional exercises’ which are essentially movements that you do in everyday life including squatting, lunging, lifting from the floor (e.g. online food shop), reaching or lifting for something / small people.
I coach my clients through some foundational lifting exercises including deadlifts, shoulder presses, chest presses and a wide range of squats variations. Not only do these exercises build lean muscle, they help strengthen your core and will 100% get your pre baby body back quicker than just focusing on cardio.
There are so many free dumbbell workout programmes available on you-tube and Instagram. I would always recommend you make sure they are qualified and opt for low impact workouts (no jumping).
In terms of the weight, I would start off with a dumbbell set at around (2kg -4kg) and a resistance band. This kit will probably set you back no more than £20 in total. The benefit is that you have the kit at home to fit around a routine that works for you.
It won’t be perfect
If you’re waiting for that perfect opportunity where you imagine you’ll get 30 mins of uninterrupted time, your favourite leggings aren’t in the laundry bin and you don’t have milk/vomit on your top then, realistically exercise won’t happen. My point is, be open minded.
You probably won’t be able to complete your entire allotted workout plan BUT THAT’S OKAY.”
The point is you have done something which you can build-on, and at this stage, it’s all that matters…
Incorporate exercise into other tasks
- Having a resistance band over your knees doing some seated leg abductions while feeding your baby.
- Doing single seated leg raises at the edge of the bed… It all counts as exercise even if you only manage a handful of repetitions. As is…
- Seated pelvic tilts when you’re in the car.
- Timed wall-sits while you brush your teeth.
- Squat holds while you’re waiting for the kettle to boil, or…
- Managing a few walking lunges while you’re outside with the buggy.
The association of doing one thing while doing another will also help get you into an exercise routine a lot quicker than waiting for that perfect window.
So be kind to yourself and celebrate the small wins because they’re actually pretty significant!
Be open minded about when and how you will start exercising so the mental hurdle doesn’t seem unachievable
And most importantly, treasure this super precious time!
This post was written by Tamsin from Empower Fit. Tamsin is a qualified Level 3 Personal Trainer, Group Class Instructor and also trained in Pre and Post natal Fitness. She is passionate about exercise and fitness, with a particular focus on strength training for women. If you are about to embark on exercise after having a baby, make sure you have been signed off by your doctor.
