{"id":11630,"date":"2023-06-19T19:50:28","date_gmt":"2023-06-19T18:50:28","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11630"},"modified":"2023-09-07T14:26:52","modified_gmt":"2023-09-07T13:26:52","slug":"exercise-after-pregnancy","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/exercise-after-pregnancy\/","title":{"rendered":"Your simple (yes, simple) guide to returning to exercise after pregnancy"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Returning to exercise after pregnancy can be daunting and challenging.&nbsp;<\/p>\n\n\n\n<p>Your body goes through A LOT during pregnancy and childbirth.<\/p>\n\n\n\n<p>Many of the physiological changes of pregnancy persist for another 4 to 6 weeks, so it&rsquo;s important you look after yourself during this crucial time.&nbsp;<\/p>\n\n\n\n<p>You may be wondering if you&rsquo;ll ever be able to return to exercise.<\/p>\n\n\n\n<p>Undoubtedly, there will be challenges that you might face, but return to exercise after pregnancy is possible with the right guidance, support, motivation and mindset.<\/p>\n\n\n\n<p>Patience and gradual progress are key so you don&rsquo;t become overwhelmed too soon.&nbsp;<\/p>\n\n\n\n<p>So take a deep breath and let&rsquo;s dive in!<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What happens to your body after pregnancy?<\/li>\n\n\n\n<li>What are the benefits of exercise after pregnancy?<\/li>\n\n\n\n<li>When to start exercising after pregnancy?<\/li>\n\n\n\n<li>What are the recommended physical activities after pregnancy?<\/li>\n\n\n\n<li>How much exercise is appropriate after pregnancy?<\/li>\n\n\n\n<li>What are the barriers to exercise after pregnancy?<\/li>\n\n\n\n<li>How to stay motivated<\/li>\n\n\n\n<li>Exercise after pregnancy Q&amp;A<\/li>\n\n\n\n<li>Tips for exercising after pregnancy<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-533x1024.png\" alt=\"exercise after pregnancy\" class=\"wp-image-11634\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"exercise after pregnancy\" class=\"wp-image-11634 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What happens to your body after pregnancy?<\/strong><\/h2>\n\n\n\n<p>Pregnancy and childbirth take a toll on your body.&nbsp;<\/p>\n\n\n\n<p>There are a lot of physical changes that you have to contend with during this time.&nbsp;<\/p>\n\n\n\n<p>Your lower back and abdominal muscles may be weaker than they used to be.<\/p>\n\n\n\n<p>Your ligaments and joints may also be supple and flexible for a few months after childbirth, so there&rsquo;s an increased risk of injury if you stretch or twist too much.&nbsp;<\/p>\n\n\n\n<p>You may also experience one or more of the following conditions after pregnancy. <\/p>\n\n\n\n<p>It&rsquo;s important you understand these conditions and the risks associated with them before returning to any form of exercise routine.&nbsp;<\/p>\n\n\n\n<p>If in doubt, speak to your doctor or midwife. <\/p>\n\n\n\n<ul>\n<li>Abdominal separation<\/li>\n\n\n\n<li>Pelvic floor weakness<\/li>\n\n\n\n<li>Postpartum bleeding<\/li>\n\n\n\n<li>Postpartum fatigue<\/li>\n<\/ul>\n\n\n\n<p><strong>Abdominal separation<\/strong><\/p>\n\n\n\n<p>Also known as diastasis recti, abdominal separation is when the two muscles that run down the middle of your abdomen separate during pregnancy.<\/p>\n\n\n\n<p>This happens when your growing womb pushes the muscles apart to make way for your baby, making them longer and weaker.&nbsp;<\/p>\n\n\n\n<p>The amount of separation can vary from woman to woman.<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.nhs.uk\/conditions\/baby\/support-and-services\/your-post-pregnancy-body\/#:~:text=Separated%20stomach%20muscles,making%20them%20longer%20and%20weaker.\" target=\"_blank\" rel=\"noopener\">NHS<\/a>, your muscles will normally go back to normal by the time your baby is 8 weeks old.&nbsp;<\/p>\n\n\n\n<p>If the separation is still obvious after 8 weeks, get in touch with your doctor and they may refer you to a physical therapist.&nbsp;<\/p>\n\n\n\n<p><strong>Pelvic floor weakness<\/strong><\/p>\n\n\n\n<p>Your pelvic floor muscles are the muscles that support your bladder, bowel and uterus.&nbsp;<\/p>\n\n\n\n<p>These muscles become weakened during pregnancy and childbirth.<\/p>\n\n\n\n<p>Pelvic floor dysfunction can cause incontinence and prolapse, so it&rsquo;s important you strengthen them by doing pelvic floor exercises.&nbsp;<\/p>\n\n\n\n<p>Other problems associated with pelvic floor weakness include pain with sex, pain with urination and bowel pain.<\/p>\n\n\n\n<p>You may also experience pelvic floor dysfunction if you have painful periods or endometriosis.<\/p>\n\n\n\n<p><strong>Postpartum bleeding<\/strong><\/p>\n\n\n\n<p>You&rsquo;ll bleed from the vagina after childbirth. This normally lasts for a few weeks.&nbsp;<\/p>\n\n\n\n<p>It is recommended you use super-absorbent sanitary pads, and not tampons, for the first 6 weeks to prevent infection.&nbsp;<\/p>\n\n\n\n<p>Make sure you change them regularly and wash your hands before and after changing your pad.&nbsp;<\/p>\n\n\n\n<p>If you pass any large clots during this time, tell your midwife and they&rsquo;ll be able to advise on the best treatment.&nbsp;<\/p>\n\n\n\n<p><strong>Postpartum fatigue<\/strong><\/p>\n\n\n\n<p>During the postpartum phase you may experience a persistent lack of energy which may affect your concentration and attention.<\/p>\n\n\n\n<p>According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6661702\/#:~:text=Postpartum%20fatigue%20(PPF)%20has%20been,1%E2%80%937\" target=\"_blank\" rel=\"noopener\">research<\/a>, postpartum fatigue affects 42% of women in the first few days after childbirth.<\/p>\n\n\n\n<p>This figure rises to up to 64% at 5 to 6 weeks after childbirth, and up to 67% at 12 to 14 weeks.&nbsp;<\/p>\n\n\n\n<p>Research tells us that you are more at risk of postpartum fatigue if you had a longer labour and instrumental or operative delivery.<\/p>\n\n\n\n<p>Other risk factors include anaemia, infection and haemorrhage during the postpartum period.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-while-pregnant\/\" data-type=\"post\" data-id=\"9670\">Running while pregnant: Is it safe? 7 exercise tips during pregnancy<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-683x1024.png\" alt=\"exercise after pregnancy\" class=\"wp-image-11636\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-683x1024.png.webp\" alt=\"exercise after pregnancy\" class=\"wp-image-11636 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercise-after-hernia-surgery\/\" data-type=\"post\" data-id=\"11927\">Exercise after hernia surgery: The complete guide for women<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of exercise after pregnancy?<\/strong><\/h2>\n\n\n\n<p>The benefits of exercise are well documented. <\/p>\n\n\n\n<p>Exercising outdoors each week has lots of benefits for your physical and mental health.<\/p>\n\n\n\n<p>The same goes for exercise during the postpartum period. <\/p>\n\n\n\n<p>Postpartum physical activity helps to:<\/p>\n\n\n\n<ul>\n<li>Improve your mood<\/li>\n\n\n\n<li>Improve cardiorespiratory fitness<\/li>\n\n\n\n<li>Improve weight control<\/li>\n\n\n\n<li>Promote weight loss<\/li>\n\n\n\n<li>Promote better sleep<\/li>\n\n\n\n<li>Reduce symptoms of anxiety and postpartum depression<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercise-during-ivf\/\" data-type=\"post\" data-id=\"10211\">Can you exercise during IVF? Tips + exercises to avoid<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When to start exercising after pregnancy?<\/strong><\/h2>\n\n\n\n<p>There is no one size fits all approach when it comes to exercise after pregnancy.<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/www.acog.org\/Patients\/FAQs\/Exercise-After-Pregnancy?IsMobileSet=false\" target=\"_blank\" rel=\"noopener\">American College of Obstetricians and Gynecologists (ACOG)<\/a>, the type of pregnancy and delivery you had are the primary considerations for deciding a start date for fitness.<\/p>\n\n\n\n<p>If you had a straightforward birth, you will be able to return to exercise as soon as you feel comfortable doing so.&nbsp;<\/p>\n\n\n\n<p>After a more complicated delivery like a C-section, or if you experienced complications during childbirth, your recovery time will be longer.<\/p>\n\n\n\n<p>Complications such as prolonged labour, eclampsia and excessive bleeding may affect your ability to return to exercise.<\/p>\n\n\n\n<p>It&rsquo;s important you listen to your body and only return to exercise only once you feel ready.<\/p>\n\n\n\n<p>In the first six weeks, you will still be recovering from the delivery and you&rsquo;ll be caring for your baby, so this time can be challenging for new mothers.<\/p>\n\n\n\n<p>The general advice is to try and stay mobile and do gentle activities, such as going for a daily walk, while you&rsquo;re recovering.&nbsp;<\/p>\n\n\n\n<p>Talk to your doctor or midwife before starting any form of moderate or vigorous exercise.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/when-does-period-weight-go-away\/\" data-type=\"post\" data-id=\"11010\">When does period weight go away? All your questions answered<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-683x1024.png\" alt=\"exercise after pregnancy\" class=\"wp-image-11635\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-683x1024.png.webp\" alt=\"exercise after pregnancy\" class=\"wp-image-11635 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-often-should-you-run\/\" data-type=\"post\" data-id=\"12369\">How often should you run? Here&rsquo;s a breakdown<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the recommended physical activities after pregnancy?<\/strong><\/h2>\n\n\n\n<p>According to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4134098\/\" target=\"_blank\" rel=\"noopener\">research<\/a> on the international guidelines for postpartum physical activity, the recommended physical activities include:<\/p>\n\n\n\n<ul>\n<li>Low impact aerobic exercise like walking, brisk walking, swimming and cycling<\/li>\n\n\n\n<li>Pelvic floor exercises<\/li>\n\n\n\n<li>Abdominal muscle exercises<\/li>\n\n\n\n<li>Strengthening exercises<\/li>\n\n\n\n<li>Stretching<\/li>\n\n\n\n<li>Deep breathing exercises <\/li>\n<\/ul>\n\n\n\n<p>Gentle and low impact exercises are recommended for new mothers as they don&rsquo;t put too much pressure on your joints.<\/p>\n\n\n\n<p>As you progress, you can gradually increase the intensity and duration of the exercise.<\/p>\n\n\n\n<p>It&rsquo;s important to note that everyone&rsquo;s postpartum journey is different.<\/p>\n\n\n\n<p>What works for one person may not work for another.<\/p>\n\n\n\n<p>Take the time to listen to your body and don&rsquo;t push yourself too hard too soon.&nbsp;<\/p>\n\n\n\n<p>Remember, slow and steady progress is the key to a successful return to fitness.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-chocolate-help-with-period-cramps\/\" data-type=\"post\" data-id=\"10912\">Does chocolate help with period cramps? Everything you need to know<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How much exercise is appropriate after pregnancy?<\/strong><\/h2>\n\n\n\n<p>The World Health Organisation&rsquo;s (WHO) guidelines on physical activity recommend:<\/p>\n\n\n\n<ul>\n<li>at least 150 minutes of moderate intensity aerobic activity per week, or<\/li>\n\n\n\n<li>at least 75 minutes of vigorous intensity activity, or<\/li>\n\n\n\n<li>an equivalent combination of the two.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>The WHO also recommends muscle strengthening two or more days per week.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;ve just given birth, you should take extra precaution however and should seek medical advice before making these recommendations their goal.&nbsp;<\/p>\n\n\n\n<p>Postpartum is a unique period &ndash; your body has been through a lot!<\/p>\n\n\n\n<p>Aim to stay active for 20 to 30 minutes each day.&nbsp;<\/p>\n\n\n\n<p>Start with moderate-intensity exercise like brisk walking, then progress to moderate to vigorous exercise once you feel comfortable.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t push yourself too hard, but rather focus on your body and how it&rsquo;s responding to the workout.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s okay to take breaks and catch your breath!<\/p>\n\n\n\n<p>Be sure to speak with your doctor or midwife before diving back into any exercise routine.<\/p>\n\n\n\n<p>They&rsquo;ll be able to provide tailored advice on what exercises to do or avoid based on your individual circumstances.&nbsp;<\/p>\n\n\n\n<p>And remember, even 10 minutes of exercise benefits your physical and mental wellbeing.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/should-you-work-out-on-your-period\/\" data-type=\"post\" data-id=\"10067\">Should you work out on your period? 6 best exercises<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-683x1024.png\" alt=\"exercise after pregnancy\" class=\"wp-image-11637\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-683x1024.png.webp\" alt=\"exercise after pregnancy\" class=\"wp-image-11637 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-3.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the barriers to exercise after pregnancy?<\/strong><\/h2>\n\n\n\n<p>During the postpartum period, many women struggle (understandably) to find time to exercise, particularly first-time mothers.&nbsp;<\/p>\n\n\n\n<p>After all, you&rsquo;re caring for a tiny human being!<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4134098\/\" target=\"_blank\" rel=\"noopener\">Research<\/a> tells us that there are a number of barriers to postpartum physical activity, including:<\/p>\n\n\n\n<ul>\n<li>Physical discomfort<\/li>\n\n\n\n<li>Parenting duties<\/li>\n\n\n\n<li>Being too tired<\/li>\n\n\n\n<li>Lack of time<\/li>\n\n\n\n<li>Not prioritising health over competing responsibilities<\/li>\n\n\n\n<li>Lack of partner\/spousal support<\/li>\n\n\n\n<li>Social isolation<\/li>\n\n\n\n<li>Lack of childcare<\/li>\n\n\n\n<li>Family responsibilities<\/li>\n\n\n\n<li>Financial barriers<\/li>\n\n\n\n<li>Neighbourhood safety<\/li>\n\n\n\n<li>Weather<\/li>\n<\/ul>\n\n\n\n<p>If any of these barriers ring true for you, don&rsquo;t beat yourself up!<\/p>\n\n\n\n<p>Along with everything else you&rsquo;ve got going on, you can be forgiven if you can&rsquo;t find the time to exercise.<\/p>\n\n\n\n<p>The key is finding a routine that works for you &ndash; even if that is going for a short 15 minute walk every day &ndash; it&rsquo;s better than nothing!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">17 running motivation hacks: How to get motivated to go for a run<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to stay motivated<\/strong><\/h2>\n\n\n\n<p>Let&rsquo;s be real, staying motivated to exercise after having a baby can be tough.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s easy to get caught up in caring for your little one and neglect your own needs.&nbsp;<\/p>\n\n\n\n<p>But it&rsquo;s important to make time for yourself and prioritise your health.<\/p>\n\n\n\n<p>It&rsquo;s equally as important to identify your own personal reasons for exercise.<\/p>\n\n\n\n<p>Whether you want to regain your confidence, improve your energy levels or set a good example for your child.&nbsp;<\/p>\n\n\n\n<p>Here are a few strategies that you can employ to help you establish a fitness routine.<\/p>\n\n\n\n<p><strong>#1 Go for a walk or jog with your baby<\/strong><\/p>\n\n\n\n<p>Incorporating exercise with your baby is a great option.&nbsp;<\/p>\n\n\n\n<p>You can take your baby on walks or runs <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-jogging-stroller\/\" data-type=\"post\" data-id=\"8087\">in a stroller<\/a>, or try incorporating them into your workout routine with baby-wearing exercises.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s a great way to bond with your little one and get some exercise in at the same time!&nbsp;<\/p>\n\n\n\n<p><strong>#2 Join a mother and baby exercise class<\/strong><\/p>\n\n\n\n<p>Mother and baby classes have exploded in popularity over the last few years as new mothers look for more ways to return to exercise.&nbsp;<\/p>\n\n\n\n<p>Websites like <a href=\"https:\/\/www.netmums.com\/local\/fitness-classes\" target=\"_blank\" rel=\"noopener\">Netmums<\/a> offer recommendations on mother and baby classes.<\/p>\n\n\n\n<p>You can also do a simple Google search to see what is offered near you.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Exercise with a friend<\/strong><\/p>\n\n\n\n<p>Staying consistent is key, but it doesn&rsquo;t have to be boring.&nbsp;<\/p>\n\n\n\n<p>Mix it up with different workouts or try exercising with a friend.&nbsp;<\/p>\n\n\n\n<p>Most importantly, have fun with it and enjoy the process!<\/p>\n\n\n\n<p><strong>#4 Reward yourself<\/strong><\/p>\n\n\n\n<p>Remember to also reward your progress, no matter how small it may seem.&nbsp;<\/p>\n\n\n\n<p>Take pride in your achievements and treat yourself when you meet your goals.&nbsp;<\/p>\n\n\n\n<p>It can be something as simple as indulging in your favourite snack or treating yourself to a spa day.&nbsp;<\/p>\n\n\n\n<p>Of course, setbacks are inevitable, but don&rsquo;t let them discourage you.&nbsp;<\/p>\n\n\n\n<p>Instead, use them as an opportunity to learn and grow.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t be too hard on yourself and remember that every workout is a step in the right direction.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-with-a-jogging-stroller\/\" data-type=\"post\" data-id=\"8087\">8 actionable tips to make running with a jogging stroller easier<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Exercise after pregnancy Q&amp;A<\/strong><\/h2>\n\n\n\n<p><strong>Q: Can you exercise when breastfeeding?<\/strong><\/p>\n\n\n\n<p>A: If you&rsquo;re breastfeeding, you may be wondering if it&rsquo;s safe to exercise after pregnancy. <\/p>\n\n\n\n<p>The research tells us that moderate exercise and moderate to vigorous exercise will not negatively affect breast milk volume, as long as:<\/p>\n\n\n\n<ul>\n<li>You have the appropriate levels of food and fluid intake<\/li>\n\n\n\n<li>Activities do not affect the composition of breast milk or infant growth.<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-get-rid-of-side-boob-fat\/\" data-type=\"post\" data-id=\"10500\">How to get rid of side boob fat: 4 things you can do<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-683x1024.png\" alt=\"exercise after pregnancy\" class=\"wp-image-11638\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-683x1024.png.webp\" alt=\"exercise after pregnancy\" class=\"wp-image-11638 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/exercise-after-pregnancy-4.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips for exercising after pregnancy<\/strong><\/h2>\n\n\n\n<p>Now you know more about exercise after pregnancy, here are some tips to help you during your postpartum journey.<\/p>\n\n\n\n<p><strong>#1 Eat a healthy, balanced diet<\/strong><\/p>\n\n\n\n<p>Proper nutrition is essential for both mother and baby after childbirth.<\/p>\n\n\n\n<p>A healthy, balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can provide the necessary nutrients for recovery and breastfeeding.<\/p>\n\n\n\n<p>Fitness-friendly foods like bananas and nuts are a great source of energy for your workouts.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re breastfeeding, you may need additional calories, so speak with your midwife if in doubt.<\/p>\n\n\n\n<p>Keep in mind that drastic changes in your diet can negatively impact milk supply, so aim to eat a nourishing diet.<\/p>\n\n\n\n<p><strong>#2 Stay hydrated<\/strong><\/p>\n\n\n\n<p>Hydration is also crucial so make sure you drink plenty of water throughout the day.<\/p>\n\n\n\n<p>Aim to drink 16 cups of water each day to replace the fluids used to make milk.&nbsp;<\/p>\n\n\n\n<p>This can come from food, beverages like tea and drinking water.&nbsp;<\/p>\n\n\n\n<p>One way to help you get the necessary fluids is to drink a large glass of water every time you breastfeed.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Establish a routine<\/strong><\/p>\n\n\n\n<p>As a new mother, finding time for yourself can be challenging, but it is crucial to make exercise a priority.&nbsp;<\/p>\n\n\n\n<p>The first step is to establish a routine that works for you and your baby.&nbsp;<\/p>\n\n\n\n<p>This can include fitting in exercise during your child&rsquo;s nap time or having a family member watch your baby for an hour while you hit the gym.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Get support from family and friends<\/strong><\/p>\n\n\n\n<p>Getting support from family and friends can also be a huge help.&nbsp;<\/p>\n\n\n\n<p>If you have a partner, see if they can take over baby duties for an hour or two so you can exercise.&nbsp;<\/p>\n\n\n\n<p>If not, ask a friend or family member to watch your baby.<\/p>\n\n\n\n<p>Remember, taking care of yourself is crucial for both you and your baby.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t be afraid to ask for help and find creative ways to fit exercise into your routine. It will pay off in the long run!<\/p>\n\n\n\n<p><strong>#5 Invest in a good sports bra<\/strong><\/p>\n\n\n\n<p>After pregnancy and childbirth and during breastfeeding, your back and cup size will likely be different.<\/p>\n\n\n\n<p>Do not rely on your pre-pregnancy sports bra.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-should-a-sports-bra-fit\/\" data-type=\"post\" data-id=\"11309\">How should a sports bra fit? The complete guide<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Returning to exercise after pregnancy can be daunting and challenging.&nbsp; Your body goes through A LOT during pregnancy and childbirth. Many of the physiological changes of pregnancy persist for another 4 to 6 weeks, so it&rsquo;s important you look after yourself during this crucial time.&nbsp; You may be wondering if you&rsquo;ll ever be able to &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[314,123],"tags":[315,90],"mv":{"thumbnail_id":11633,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/06\/blog-post-128-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11630"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=11630"}],"version-history":[{"count":8,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11630\/revisions"}],"predecessor-version":[{"id":12840,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11630\/revisions\/12840"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11633"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}