Motherhood is an adjustment for sure, but for me the first year was the hardest.
There is the overwhelm that comes with your new body, the initial healing process, processing your child birth experience — not to mention trying to keep a tiny human alive.
Especially for first-time moms, these changes can be unexpected and a little scary, for those who have other littles adding a new baby is an adventure.
Finding time for you and your healing journey is hard to prioritize, but it’s important. I challenge you to find 10 minutes each day for your healing!
Early Postpartum Movement
During those first few months pick movement that you enjoy doing: such as walking, easy bike ride, gentle yoga, or lighter resistance training (prioritize breath work, core, and pelvic floor exercises).
Then as you move through your first year you can add in other forms of movements: such as circuit training, high-impact activities, and even running.
Building strength is more important during your postpartum journey to keep your body strong as your kiddos continue to grow and get heavier!
Research shows that throughout your pregnancy your body goes so many changes (I’m sure you noticed!). Your spinal curves change, your center of gravity changes, your joints become lax, your body produces more blood, your bone density goes down, your immune system is more challenged and your hormones go through huge shifts.
With all of these changes and shifts, more emphasis should be placed on postpartum healing. Not only mental and emotional, but also physical.
Physical Recovery Postpartum
Unfortunately, there are very few guidelines for the physical recovery during the postpartum. If you try to do any searching you will find such contradictory information. Which leaves moms confused and end up not doing anything.
As someone who is very passionate about helping moms, this is very frustrating.
The rule of thumb that I give to moms is start easy movement as soon as you feel able.
Hopefully some time between 2-4 weeks postpartum. Start with 5-10 minute walks, breath work, and simple stretches (cat/camel, child’s pose, spinal twist, neck and chest stretches). Then slowly build in more as you feel you can.
I struggled with postpartum anxiety with my second daughter, and movement helped me feel a little bit more like myself — especially finding movement that I enjoyed.
Make Your Health a Priority
My workouts look different than they did before having kids, but I always look forward to them. I have learned to make exercise a priority during the week. And I also think it’s important for my girls to see me taking care of myself.
Looking for some local resources to help in your motherhood journey? See our post on Pregnancy & Postpartum Support in Fargo & Moorhead.
