10 Steps to Reclaim Your Health Post-Pregnancy

10 Steps to Reclaim Your Health Post-Pregnancy

Whether you're an expectant mother, recently gave birth, or have embraced motherhood for a few months now, embarking on a journey towards a healthier you likely made its way into your New Year's resolutions.

The top New Year's resolution in 2017 was to lose weight and adopt better eating habits. However, statistics show that by the end of January, around 2/3rds had abandoned this goal.

As a new mom, the temptation to give up can be overwhelming. After all, with sleep deprivation and a busy schedule, finding the motivation to exercise can seem near impossible.

Nevertheless, as a mom, or an expectant mom, prioritizing your health is more crucial than ever.

Table of Contents

• 1. Why Bother?
• 2. Set Realistic Expectations
• 3. You're Unique, So Is Your Exercise Plan
• 4. Don't Get Put Down by the Myths
• 5. Plan Ahead
• 6. Eat Well
• 7. Include the Baby
• 8. Give Yourself Outs
• 9. Stay Positive, Treat Yourself
• 10. Including Moments to Relax

1. Why Bother?

Postpartum health is vital for both physical and emotional well-being. Engaging in regular physical activities can help combat post-natal blues and promote faster recovery, especially if you've been practicing prenatal yoga. Regular exercise releases endorphins, which can help alleviate feelings of depression and anxiety common in the postpartum period. Besides aiding weight loss, activities like brisk walks with your baby can be a fantastic way to bond with other moms sharing your mission. Socializing and connecting with other new moms can provide emotional support and motivation. Teaming up with your partner can provide additional support and motivation, making the journey towards better health a shared experience.

2. Set Realistic Expectations

It took nine months for your body to change, so give yourself ample time to regain your pre-baby shape. Establishing a consistent routine of exercise and balanced eating is key to overall health and gradual weight loss. Avoid setting unrealistic goals, and instead focus on making small, sustainable changes that contribute to long-term wellness. Understand that postpartum recovery varies for every woman, and comparing yourself to others can be detrimental. Celebrate small victories and remember that progress is progress, no matter how slow. Setting realistic milestones can keep you motivated and prevent feelings of discouragement.

3. You're Unique, So Is Your Exercise Plan

Your pre-baby exercise routine might not be suitable post-baby. Consult your doctor to create a personalized exercise plan tailored to your current physical condition and needs. Every woman’s postpartum journey is different, and it’s crucial to listen to your body and not rush into strenuous activities. Find activities you enjoy—whether it's jogging, yoga, cycling, swimming, or walking—and make them a regular part of your weekly routine. Enjoyable activities are more likely to be maintained over the long term. Experiment with different types of exercises to see what feels best for you and fits into your new lifestyle as a mom.

4. Don't Get Put Down by the Myths

There are many myths surrounding postpartum exercise, especially concerning breastfeeding. Low-to-moderate impact exercises won't affect your breast milk quality, taste, or supply. In fact, exercise can have positive effects on milk production and your overall energy levels. Ensure you wear a supportive bra and stay hydrated. Breastfeeding mothers need to stay hydrated to maintain milk supply, so drink plenty of water before, during, and after workouts. Bust the myths and get active without fear. Educate yourself about the benefits of postpartum exercise and consult with healthcare providers to dispel any doubts.

5. Plan Ahead

Planning ahead is crucial for integrating exercise into your busy schedule as a new mom. Set aside specific times for your workouts, and consider preparing meals in advance to ensure you have healthy options available. Meal prepping can save time and reduce stress, allowing you to focus on your health goals. Use a planner or a mobile app to keep track of your fitness and nutrition goals. Scheduling your workouts like any other important appointment can help ensure you stick to your routine. Make use of nap times or enlist the help of family members to watch your baby while you get some exercise.

6. Eat Well

Good nutrition is essential for postpartum recovery and maintaining energy levels. Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These foods provide the necessary nutrients for healing and sustained energy. Stay hydrated by drinking plenty of water throughout the day. Proper hydration aids in digestion, helps maintain milk supply if you are breastfeeding, and keeps your skin healthy. Avoid fad diets and instead aim for a sustainable, healthy eating plan that supports your long-term health goals. Consider consulting a nutritionist to create a meal plan that meets your specific needs and preferences.

7. Include the Baby

Incorporate your baby into your fitness routine. Activities like stroller walks, baby yoga, or dance classes can be enjoyable for both you and your little one. These activities not only keep you active but also provide opportunities for bonding with your baby. Including your baby in your postpartum exercise regimen not only helps you stay active but also strengthens your bond. Plus, it can be a fun way to introduce your baby to the world and stimulate their senses. Look for local mommy-and-me fitness classes or online resources that offer guided workouts you can do with your baby.

8. Give Yourself Outs

Life with a newborn can be unpredictable. It's important to give yourself flexibility and not feel guilty if you miss a workout or indulge in a treat. Allow yourself some grace and focus on making progress over time rather than striving for perfection. Understand that some days will be harder than others, and that's okay. The key is to stay consistent over the long term, not to be perfect every single day. Create a flexible routine that allows for adjustments and be kind to yourself on days when things don't go as planned. Remember, your mental health is just as important as your physical health.

9. Stay Positive, Treat Yourself

Maintaining a positive mindset is crucial for achieving your health goals. Celebrate your achievements, no matter how small, and reward yourself with non-food treats like a relaxing postpartum sitz bath, a new book, or a spa day. Positive reinforcement can help keep you motivated and focused on your journey. Surround yourself with supportive people who encourage your efforts. Join online forums or local groups for new moms where you can share experiences and get inspired by others’ success stories. Keeping a journal of your progress can also be a great way to stay positive and track your achievements.

10. Including Moments to Relax

Relaxation is an essential part of postpartum health. Incorporate moments of relaxation into your daily routine, whether it's through meditation, reading, or simply taking a few minutes to breathe deeply. Relaxation techniques can help reduce stress and improve your overall well-being. Consider practices like mindfulness or yoga to help calm your mind and body. Taking care of your mental health is just as important as physical exercise. Ensure you get enough sleep, ask for help when needed, and don’t hesitate to take breaks to recharge. A relaxed and happy mom can provide better care for her baby.