Post-Pregnancy Fitness: How To Ease Your Way Back In After Having A Baby

Ready to start working out again? Follow this five step plan.

Woman working out
Being inundated with photos of new celebrity mums who miraculously snap back into shape can be tough for us ordinary folk. How do they do it? Just remember that the portrayal of such things can be very misleading so don’t let it stress you. Some new mums can’t wait to get back on the fitness wagon and for others, exercise is the last thing on their mind. No matter which category you fall into, here are some tips to help you get yourself back on track.

1. Chat with your doctor

Although generally the rule of thumb is that you can exercise after six weeks, every woman is different. How ready you are to return to the treadmill, depends entirely on how you’re healing. You need to give your body ample time to recuperate. While it might be okay to start walking, yoga, or stretching, it might be best to delay returning to high intensity workouts as soon as you get back to the gym.

2. Start off Slowly

Don’t expect to be back to your former level of fitness straight away, these things take time. Some ladies might feel disheartened by how difficult they find working out again, but just take it slowly. Walking is a great way to start things off. Remember that any form of exercise is guaranteed to heighten your mood, alleviate stress, and boost your energy levels.

3. Workout at home

The gym can be a daunting place at the best of times, even more so if you’re feeling particularly self conscious or out of sync. You also might be sceptical about leaving the baba for too long. Invest in a yoga mat and/or some light weights, and ease yourself back in from the comfort of your own home.

4. Hydrate

Staying hydrated is vital for keeping on track of any fitness regime, even more so if you’ve just had a baby. If you’re breastfeeding, your body needs extra water to produce breast milk. Leave yourself notes around the house reminding you to drink up.


You need to rest more than ever, and you should embrace and enjoy the time that you get to spend being with your little ‘un. There’s no rush. Yes, exercise will be great for you, your mental health and your recovery, but you don’t need to burn yourself out or over-do it. Get as much sleep as you can, nap when your baby naps, and give your body the time it needs to recover. Your body has been through so many physical changes and nothing good will come from putting it under unnecessary strain. Remember, slow and steady wins the race.

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