How to Know if You’re Ready to Exercise After Having a Baby

The term “exercise” and “workout” are such broad terms that it is no surprise so many new moms are confused about returning to their fitness routine after having a baby. So how do you know if you are ready to exercise after having a baby?

Here’s a quick checklist to help you decide when the time is right.

You have approval from your doctor to begin an exercise routine. Even if you had the general okay from your doctor at your 6-week appointment, it is still good practice to discuss the specifics of what you plan to do.
You are NOT experiencing any pain, discomfort, leaking, bulging, pulling or pressure. If you have any of these symptoms, this does not mean you can’t return to exercise, but you may want to work with a pelvic health physical therapist to address any issues prior to starting an exercise routine.
You have a block of time to start short workouts. Your exercise routine may not (and most likely will not) look like it did pre-kids, but you can get an effective workout in a short time.
You are sleeping enough to adequately recover from your workouts. What is ‘enough’ may vary from person to person, but I recommend 7+ hours. Now, with a new baby that may be close to impossible to get 7 hours straight, but see if you can get in a nap to add more sleep to your day. Of course, maybe you feel that 6-6.5 hours of sleep is going to be ‘enough’ for now. Less than 6 hours of sleep on top of a fitness routine may work against your health goals.
You have the energy to complete your workouts. I also want you to feel more energized after a workout instead of drained. If workouts are too hard, you may feel exhausted later in the day or the next day.
You have asked those around you for support so you can return to a regular exercise routine. This may be a spouse, family member, neighbor, friend or hired help. Don’t be afraid to ask for time for yourself. If you need help with how to ask for help, let’s chat.
What about exercise and breastfeeding? First and foremost, and this will likely be painfully obvious, it’s best to breastfeed before you work out. No one wants to run three miles with full breasts. Another point in favor of a pre-workout feeding session: some women notice that their babies have a reaction to their milk right after vigorous exercise because of changes in the makeup of the milk. Working out can temporarily alter the levels of lactic acid, and while it won’t affect the nutritional value of your milk, it can have an impact on the taste. Be sure to invest in a supportive sports bra (your chest will thank you). And drink more fluids (an extra glass of water before and after your exercise session should do it).

Empower Fitness’ Prenatal and Postnatal Personal Training is a safe and effective workout program customized for women who are prenatal, pregnant or postpartum.