Mom Fitness for Beginners
After giving birth, a new mom has one thing on her mind (other than all things baby-related) and that is getting back to her norm. After 9 months of weight gain, belly growth, and swelling, most women are eager to get back into shape and have their bodies back.
One of the biggest struggles for me was that my body did not feel like it was not mine anymore. I needed help doing almost everything. My body just couldn’t do what I wanted it to do, which was frustrating. As a result, getting back into shape was one way for me to take back some control and further feel more like myself again.
Also, if you had gestational diabetes like me, you will want to develop/maintain an active lifestyle. Moms with gestational diabetes are at higher risk for developing Type II diabetes within the next 10 years after having their baby.
What is Mom Fitness?
Mom fitness is a lifestyle of a healthy diet and exercise that can be incorporated into a mom’s new life with baby.
A major misconception about mom fitness is that there is no time. Although life as a mom indeed has its time constraints and days of feeling utterly exhausted. However, incorporating a lifestyle of a proper diet and light exercise can be done on a tight timeline. Not only will it help with your physique but also help fight feelings of anxiety and exhaustion. Don’t get me wrong, it won’t be easy but it will be worth it.
A workout does not have to be lengthy for it to be effective.
How to get started with Mom Fitness
- The only thing that you need to get started is a commitment to your fitness goals. It will be hard work, some days you just won’t want to workout. It is a challenge for everyone, but what sets you up for success is consistency. Consistency requires commitment, commit to working out one day at a time.
Tips for Success in Mom Fitness
- Set S.M.A.R.T goals! Goals that are specific, measurable, achievable, realistic and timely. Check out my blog post on creating healthy habits for more information on S.M.A.R.T goals!
- Have an accountability partner, find another mom friend that you can get active with. You can go on walks together with your little ones in a stroller or a carrier. Having someone to be active with makes it more fun and doable!
Common Questions/FAQ About Mom Fitness
- When can I start working out after giving birth?
The average is about 8 weeks postpartum. However, it is important to get the “okay” from your doctor or midwife first before starting any physical activity. You want to make sure your body is recovering well before you apply more stress to it.
- What exercises are safe to start with?
This depends on how active you were before and even during your pregnancy. If you were not active before your baby was born, don’t start with intense exercises. You are setting yourself up to fail. Walking nonstop for at least 30 minutes is a great place to start. Keep a steady pace and make sure that it is a continuous walk. If you want to do weight training, start with body exercises without weights.
- How do I find time to workout?
You don’t need a lot of time to start getting active. I usually workout in 30-minute increments. Walking one day, leg exercises the next day. Workout during your baby’s nap time or when your partner comes home. They can take the baby for 45 minutes before the next feeding.
- Do I need to purchase workout equipment?
When you’re starting to get back into the swing of an active lifestyle, you do not need any expensive equipment or any equipment at all. When starting, you will be doing more bodyweight exercises. If you need something to increase the intensity, you can use household items, such as a chair in place of a workout bench. If you would like to add some resistance to your exercises try dumbbells or resistance bands.
- How often should I workout?
Fitness is a lifestyle and if you want to see results such as weight loss, muscle gain, increased strength or more energy, you need to be consistent. A day with a little one is different for every mom. It is important to be regular and consistent. If your schedule only allows you to work out twice a week don’t force more than that. Find a frequency that works for you and your little one. I recommend at least two or three times a week if you want to see results. However, consistency is key not frequency.
- Should I join a gym?
This is a preference but a gym membership is not necessary. Most workouts, beginner or advance can be done at home. Some moms enjoy going to the gym, it is a time they get for themselves outside the house. If that’s what you need, go for it, mama.
The Last Thing You Need to Know about Mom Fitness
Fitness is for everyone, anyone can incorporate an active lifestyle into their life. It will be harder for moms on their busy schedule. However, with a little commitment and consistency, you will start feeling like yourself and get your pre-pregnancy body back!
Check out my post on creating healthy habits and download your free S.M.A.R.T goals worksheet. Get started on your fitness goals. Writing down your goals increases the percentage of you achieving them!
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