This archive report was first published on 14 October 2019.
Getting Back into Fitness After Having a Baby ¶
Having a baby can be a life-changing experience, but it can also disrupt your fitness routine. If you're eager to get back into shape, it's essential to understand the realities of postpartum exercise. Celebrity trainer Simone De La Rue, who has worked with A-list Hollywood moms like Jennifer Garner and Chrissy Teigen, shares her expertise on how to make the transition easier.
De La Rue welcomed her first child, Oscar, last year and had an emergency C-section. Despite her eagerness to get back to working out, she allowed herself enough time to properly heal. "I had an emergency C-section," she says. "Even though I was eager to get back to working out, I was very aware of allowing myself enough time to properly heal."
De La Rue, along with Dr. Jessica Shepherd, a practicing OB/GYN at the University of Illinois at Chicago, share their top tips for getting back into a fitness routine after having a baby.
1. Get the Okay from Your Doctor First ¶
Dr. Shepherd emphasizes the importance of getting cleared by your doctor before starting any exercise program. "The pelvis undergoes a lot of changes during pregnancy," she explains. "If there were any complications during the pregnancy or delivery, you may need more recovery before attempting a workout."
2. Schedule a Fitness Assessment ¶
Even if you plan to work out solo, booking a fitness assessment with a personal trainer can give you a baseline for where you are on your road to recovery. They can also help you create a training plan that's focused on your fitness goals and takes your current state of health into account.
3. Ease into Low-Intensity Exercises at First ¶
Dr. Shepherd recommends starting slow and giving your body a chance to adjust to the increase in weights and cardiovascular exercises. You may not have as much endurance as you think, and you don't want to aggravate anything that's still healing. A good option is walking, which is how fitness influencer Kayla Itsines got back to working out post-birth.
4. Stop If Anything Starts Hurting ¶
"Exercises should be comfortable, so if pain or discomfort is experienced, a woman should stop," says Dr. Shepherd. She's not talking about the typical soreness you might feel from not working out in a while but rather sharp, acute pain in places like your lower back, for example.
5. Set Clear Goals ¶
When it comes to your expectations about postpartum exercise, it's essential to be realistic so you don't psyche yourself out. "The Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity and this can also be applied to postpartum women," says Dr. Shepherd.
6. Try Mini Trampoline Workouts ¶
De La Rue recommends rebounding as a great way to burn major calories while being gentle on your body. Once your doctor approves and you feel comfortable jumping or working out on an unstable surface, "low-impact cardio on a trampoline is a great way to start getting your metabolism firing again and help with fluid drainage" she says.
7. Be Kind to Your Mind and Body ¶
"I have a whole new level of appreciation and respect for women and what our bodies can do," says De La Rue. "My body has definitely changed since having a baby, and I am not sure it will ever return to what it was, but that's okay."
8. Take Time for Yourself ¶
Practicing self-care isn't selfish, even as a new mom. And you'll be better able to handle all your newfound responsibilities if you take time to do something that makes you feel awesome, whether that's meditation, a walk around the block, or a quick dance break while the baby is napping.
9. Don't Feel Bad About Taking Breaks ¶
De La Rue cautions even the most fitness-enthused moms to remember that just because you worked regularly before you gave birth, doesn't mean you can sustain that type of frequency right away postpartum. "Don't try to jump straight back into working out 5–6 days a week," she says. "One: you just do not have the energy, and two: your body needs time to heal properly."
