Congratulations, new mom! Your bundle of joy has finally arrived, and while motherhood is an incredible journey, it's also a journey that can leave you feeling physically exhausted and drained. You carried a tiny human for nine months, and now it's time to take care of yo urself as you adjust to your new life. It's important to remember that it'll take time to rebuild your strength, stamina, and the ability to comfortably move your body postpartum. Whether you gave birth vaginally or via C-section, rest assured that your body will slowly heal and recover. This blog post is aimed at providing tips for new moms to regain their physical strength, help improve their sleep, and ultimately start feeling like themselves again.
- Rest and Recover
The first tip is more like a reminder: it's essential to take a break and rest after you give birth to a child. Pregnancy, delivery, and postpartum can be challenging, both physically and emotionally. The first six to eight weeks are crucial for healing and trying your best to get as much sleep and rest as you can. Your body is in a process of adjustment and healing the rupture or incision from delivery. Say yes when friends and family offer to help and allow yourself to delegate those daily chores to someone who can do them while you rest. Sleep whenever your baby sleeps, drink plenty of fluids, eat nutritious meals, and listen to your body's signals. When I was about to give birth, I had plans on getting mini workouts in when the baby napped, I figured I had at least 1-2 hours every couple of hours, that just wasn’t realistic because I was exhausted and took my mom’s advice to nap with baby, that wasn’t part of my grand plan, but it was just what my body needed. What you just went through in carrying that little bundle and giving birth is so taxing, give yourself a break and rest whenever you can in the beginning.
- Low-Intensity Exercises
Once you feel ready, low-impact exercises can be a great way to maintain your physical health and mental well-being. Start slowly by walking with your stroller, doing pelvic floor exercises, and gentle yoga poses. Low-intensity exercises will not only help you regain your strength but can also help boost your mood and energy levels. Keeping some dumb bells near your bed for quick arms, shoulder and back workouts will help in terms of convenience between those walks. Always consult your doctor or healthcare professional and get their approval before beginning any exercise routine.
- Stay Active
While it's essential to take things slow initially, getting active postpartum is crucial for your physical and mental health. It can be as simple as taking a short walk with your baby like we’ve already mentioned, or trying postpartum yoga or Pilates. Exercise can help you rebuild your core strength, improve your cardiovascular health, and boost your mood. It's critical to talk to your healthcare provider before starting any new exercise program or activity.
- Hydrate and Nourish Your Body
Drinking plenty of water and eating a healthy, nutritious diet can help your body regain its strength. Aim to consume nutrient-dense foods such as fresh fruits, vegetables, whole grains, lean protein, and healthy fats. Eating a well-balanced diet can also help improve your mood, sleep, and overall health.
- Join a Support Group
Joining a support group can help you connect with other new moms and make new friends. It's a great way to share your experiences, get advice, and seek or offer support. Reach out to other new moms online or in your local community.
- Be Kind to Yourself
Lastly, remember to be kind to yourself and avoid feeling guilty for taking time for yourself or making self-care a priority. It's essential to give yourself grace and acknowledge that it's okay not to have it all figured out right away. Take small steps every day and give yourself credit for all the positive changes you make in yourself.
A really great article we love with lots of tips of the best post-partum exercises can be found on Healthline.
In conclusion, getting your body back postpartum is a gradual process that takes time and patience. Taking care of your physical health will also improve your emotional well-being and ultimately help you enjoy your motherhood journey with your little one. You have already accomplished so much by bringing a life into the world, and it's okay to take time to recover, rest and rebuild. In summary, get plenty of rest and hydration, prioritize low-impact exercises, nourish your body with nutritious foods, join a support group if possible, and always be kind to yourself. Remember, you're doing great!