Some moms are back on the treadmill or doing fitness classes as early as six weeks after giving birth. While the thought of working out in the postpartum stage may seem nearly impossible, these DMV moms say to take it slow, listen to your body and avoid rushing back into anything too strenuous. Here’s what they recommended for fellow moms thinking about returning to the gym post-pregnancy.
Play it safe
Jessica Gilbertsen, a certified personal trainer and mom of three, couldn’t wait to get back into exercise after each of her kids was born. The Bethesda resident had joined FIT4MOM, a social group that helps moms connect over exercise, when her eldest child was 6 weeks old.
Now the owner of FIT4MOM Montgomery County, Gilbertsen emphasizes that the most important thing is for moms to consult their doctor first. Postpartum women are typically medically cleared for exercise by week six, but everyone’s body is different.
For moms who more recently entered the postpartum period—and their babies—Gilberstein recommends low-impact exercise. For example, her group has a class called Stroller Strides which allows participants to engage in lower-impact cardio, substituting “step-outs” for squat jumps.
“They’re still getting the heart rate up and they’re still [doing] big, strong movements,” she says. “But if they’re not ready for jumping, we’re not jumping.”
Another aspect of Stroller Strides is strength training with resistance bands, which Gilbertsen says is perfect for postpartum bodies.
Adapt your routine
Liz Hastings, an Ashville, Virginia, resident, had been very physically active prior to her pregnancy with her son, who’s now almost 2: “I used to enjoy sprints and heavy, heavy cardio, but I had to force myself to walk.”
“It’s not your old routine anymore; it’s a new routine because you have a different body,” says Hastings, who adjusted to 30- to 40-minute walks a few months after giving birth.
Six months postpartum, she rejoined Orangetheory—a fitness franchise with classes focused on monitoring the heart rate—and now does four fitness classes a week.
Kelly Republicano, a yoga instructor in Burke, Virginia (featured last month for her Mother’s Day fundraiser), says she’s “made the world her playground,” choosing to do a brief basement workout over going to a gym.
She suggests taking 10 minutes to dance while the baby’s napping or stretching and doing active recovery yoga during the baby’s tummy time.
“[You should do] anything that makes you feel good when you’re done—not too tired,” she says. If an exercise you used to do is now painful, find a gentler alternative or avoid that movement for now.
“Movement is so important in general, wherever you get it,” Gilbertsen says. “Even just finding a friend and going for a walk.”
“Your body has been through a lot,” she adds.
(Photo courtesy of Fit4Mom Montgomery County)
Adjust your mindset
There’s an idea that postpartum moms need to seamlessly “bounce back” into their exercise routines when it’s not always feasible.
A former college athlete, Republicano fell into that trap of feeling the pressure to recover “immediately.” She pushed her body beyond its limits with cardio and strength training shortly after her first pregnancy. Complications from the second made it so Republicano was only able to walk postpartum.
By her fourth pregnancy, a little over a year ago, the mom of four had shifted her mindset: “Get rid of that idea that you need to bounce back.”
“I focused on appreciating my body for what it did,” she shares. “Accept that your workout doesn’t look the same. Listen to your body, because you’re so sleep-deprived and tired, and you don’t want to stress your body.”
Hastings similarly struggled with holding herself to “pre-baby standards,” such as a personal record or goal weight. She has since ditched the scale and recommends others do the same.
“Bodies are different,” she says. “Ignore the numbers and listen to how you feel. Do what you know is best. You have a human—or multiple humans—that depend on you.”
The moms’ overarching message was to be kind to your body and give yourself lots of grace.
Hastings says in the exhausting first few weeks postpartum, “it’s OK to just walk downstairs and get water and that’s it.”
