My Fitness Journey Postpartum: Finding Joy in Fitness Again
Introduction
Before I got pregnant, I was in the best shape of my life. Having lost over 80 pounds since March 2020, I was running 10k at least once a week, attending boot camp classes 4-5 times a week, and weight lifting regularly. Because of this fitness journey, My cardio endurance was great and I was the strongest I had ever been.
But, as a lot of you can probably relate, pregnancy and the postpartum period brought a whole new set of challenges! I had an unplanned emergency c-section, postpartum depression (PPD), and a few other bumps in the road that have made getting back into fitness quite hard. There have been times it felt like setback after setback, making it hard to stay motivated.
This post is all about how I am moving on from postpartum challenges, leaning on my support system, and making small, sustainable changes to get back on track.
Starting Point
Pre-Pregnancy Fitness
I started a weight loss journey in March 2020, losing over 80 pounds, and by April 2023, found myself in the best shape of my life. Running 10k at least once a week was a huge achievement given my previous issues with asthma.
Attending outdoor boot camp classes 4 to 5 times a week and incorporating heavy weight lifting into my routine further strengthened my fitness level.
My cardio endurance was the best it had ever been, and I was stronger than ever, with noticeable muscle definition that I was so SO proud of!
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Fitness During Pregnancy
Maintaining my active lifestyle during pregnancy was really important to me, and I did my best to keep up with a modified version of my pre-pregnancy routine. I continued my runs, though I scaled back the intensity and length to accommodate my changing body and energy levels.
Outdoor boot camp sessions stayed a favourite, and I still attended these classes 1-2 times a week. making sure to adjust the intensity and make them pregnancy-safe.
I also started workouts from the book Bumps and Burpees: Your Guide to Staying Strong, Fit and Happy Throughout Pregnancy, which had amazing guidance on staying active safely.
Staying active helped me feel strong and connected to my body, even as it was changing and growing to accommodate my little one.
However, around the 20-week mark, I started to get severe round ligament pain. This pain was intense and persistent, making most forms of exercise difficult and, eventually, unmanageable.
By that point, I had to stop most of my regular exercise routines. This was really hard for me, as I had become so accustomed to an active lifestyle. But I knew I had to listen to my body and prioritise the health of my baby.
These pre-pregnancy and pregnancy experiences set the stage for the significant adjustments I had to make postpartum.
LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
Postpartum Challenges
Physical and Mental Challenges
Despite planning a natural water birth, taking a hypnobirthing course, and packing my hospital bag like I was going to a spa! Things didn’t go as planned.
Because of meconium aspiration—when a baby has their first bowel movement before they’re born, causing them to breathe in a mixture of meconium and amniotic fluid—both of our heart rates had to be closely monitored.
I had relied heavily on the idea of a water birth helping with pain relief. Because of this, I opted for an epidural – which failed! After 20 hours of labour, 90 minutes of pushing, a failed attempt at forceps delivery, and suction delivery, I eventually had a c-section.
Postpartum brought a whole new set of challenges, both physical and mental. After the unplanned c-section, I wasn’t allowed to exercise until I got the all-clear from my doctor.
Due to some issues with the healing process, it wasn’t until 12 weeks postpartum that I received clearance to resume even gentle exercises.
This was a stark contrast to my pre-pregnancy fitness levels. It was really hard to come to terms with how much my fitness had decreased.
Just as I was beginning to get back into a gentle exercise routine, I suffered a slipped disc in my back. This further complicated my recovery and made it even harder to regain my previous fitness levels. It felt like every time I took a step forward, something pulled me back.
Effect on Motivation and Energy Levels
These setbacks massively affected my motivation and confidence in myself. It really felt like one obstacle after another, making it difficult to stay positive and motivated.
There were days when it seemed like there were more reasons not to exercise than to get moving. However, I tried to stay as positive as possible by embracing a growth mindset. This mindset helped me a lot during my weight loss journey already.
Staying motivated during this time was really hard, but I reminded myself that I had been in worse shape before, and I overcame that. I knew I could overcome these challenges, even if it would take time and patience.
Re-establishing Fitness
First Steps
Once I was finally cleared for exercise at 12 weeks postpartum, I knew I had to start slow and be gentle with myself. My first step in getting back into fitness was to add more brisk walks into my routine.
Up until then, I had been taking daily gentle strolls with my baby, which were great for bonding and getting some fresh air. But these didn’t quite challenge my body in the way I wanted.
To ease back into a more active lifestyle, I started with walking workouts on YouTube. These were a great way to get my heart rate up without putting too much strain on my body. And I was genuinely really enjoying them and plan to continue these!
Adapting Workouts
Adapting my workouts to accommodate my postpartum body and energy levels was really important. I had to learn to listen to my body more than ever before.
High-impact exercises, like star jumps and burpees, were off the table due to the strain they put on my body. Instead, I focused on modified versions that took out the jumping part but still gave me a good workout.
Joyful Movement
Enjoyable Exercises
After so many setbacks, I needed to reconnect with exercise in a way that felt sustainable and enjoyable. One of the most manageable activities I found is the casual morning strolls with my baby.
These walks have not only been good for my physical health but also provide a nice start to our day. The fresh air and gentle movement are perfect for both of us, creating a bonding experience that I cherish.
I have made these walks a non-negotiable part of my day.
I have also continued the walking workouts on YouTube. These workouts are simple enough to do at home while my son naps. I often do these in my pyjamas!
There are so many walking workouts available on YouTube, by a lot of different creators. So it’s really easy to find something you can vibe with.
These reminded me that exercise doesn’t always have to be intense or strenuous to be beneficial and enjoyable.
Mindset and Motivation
Staying Motivated
Staying motivated during the postpartum period was one of the toughest challenges I have ever faced.
There were days when I felt overwhelmed by the physical and emotional demands of motherhood, and finding the energy to exercise seemed impossible. However, I relied heavily on the principles of a growth mindset to keep myself going.
There were many moments when I felt discouraged by my slower pace and reduced strength. On those days, I reminded myself of the incredible feat my body had accomplished—bringing a new life into the world.
Not to mention the serious abdominal surgery I had! This helped me develop more self-compassion and patience with my progress.
It was a daily practice to acknowledge and celebrate small victories, no matter how minor they seemed.
Balancing Fitness and Motherhood
Involving Your Baby
Balancing fitness with the demands of motherhood hasn’t been easy, but I found a few ways to integrate the two. One of the best ways I found to do this was baby-wearing, using the Infantino Baby Carrier.
Baby-wearing was a fun and practical way to add resistance to my walks and light workouts. Especially as my little one is a chunky monkey!
As I got stronger and more confident, I returned to my bootcamp classes, albeit modified and less frequent. I attended once a week and brought my baby along.
He would nap in the pram while I exercised, giving me peace of mind and allowing me to focus on my workout. This arrangement worked wonderfully, as it ensured that I could keep up with my fitness goals without worrying about childcare.
In the evenings, after putting the baby to bed, I started going for light jogs and seeing where my running endurance was.
My partner’s support was really important here; since our baby was bottle-fed, he could handle evening feedings while I took some time for myself.
These evening jogs not only contributed towards my fitness but also provided a bit of me-time, usually listening to one of my favourite Romantasy audiobooks.
Advice for Other Moms Looking to Start a New Fitness Journey
Finding Joy in Fitness Again
Getting back into fitness postpartum can feel like an uphill battle, especially when you’re juggling the demands of motherhood.
My journey taught me that it’s okay to take things slow and focus on small, sustainable changes. Here’s some advice for other new moms who are struggling to find joy in fitness again:
Go Slow: There’s no need to rush back into your pre-pregnancy fitness routine. Your body has gone through significant changes, and it’s important to allow yourself time to heal. Start with gentle exercises like walking and gradually increase the intensity as you feel ready.
Listen to Your Body: Pay attention to how your body feels during and after exercise. If something doesn’t feel right, don’t push through the pain. Modify exercises to suit your current fitness level and avoid high-impact activities until you’re fully ready.
Celebrate Small Victories: Every little progress counts. Whether it’s completing a short walk, doing a modified workout, or simply getting out of bed and moving, celebrate these small victories. They are steps towards regaining your fitness and will keep you motivated.
Prioritise Self-Compassion: Be kind to yourself. It’s easy to get frustrated when you can’t do what you used to, but remember that you’ve just accomplished something incredible by bringing a new life into the world. Practice self-compassion and give yourself the grace to recover at your own pace.
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What I Wish I Had Known
Looking back, there are a few things I wish I had known at the start of my postpartum fitness journey:
Understanding Body Changes: I wish I had understood more about how pregnancy and birth would change my body, not just in appearance but in function. It takes time to feel like yourself again, and that’s perfectly normal. I’m still getting there, and that’s okay.
The Importance of Mental Health: I underestimated how much my mental health would impact my fitness journey. Struggling with postpartum depression made it difficult to stay motivated, but seeking help and focusing on my mental well-being first was crucial. Fitness is not just about the physical; your mental health is equally important.
The Value of a Support System: The support from my family, friends, and partner was invaluable. Don’t hesitate to lean on your support system; they can make a significant difference in your recovery and fitness journey.
Flexibility is Key: I wish I had known how important it is to be flexible with your fitness plans. Some days you might not get a workout in, and that’s okay. Adaptability is key to maintaining a positive attitude and staying on track over the long term.
Integrating a Fitness Journey with Mental Health
Balancing mental health with fitness goals required a lot of flexibility and self-compassion. At the height of my PPD, fitness was not my primary concern. My main focus was on stabilising my mental health.
As I began to feel better, I slowly started to reintroduce physical activity, making sure not to push myself too hard.
But I knew that joyful activities would contribute positively to my mental health, I just had to make sure I stayed in place, mentally, where I was motivated to do so.
I plan on writing a post in the near future about my struggles with post-partum depression, if this is something you would like to read, please subscribe below for updates!
Going Forward
Gradual Increase in Activity: I will slowly increase the intensity and duration of my workouts, making sure to listen to my body and avoid any high-impact exercises that might strain my healing body. This includes incorporating more strength training, jogging, and eventually getting back to more intense boot camp sessions as my strength and endurance improve.
Consistent Routine: Establishing a consistent fitness routine is key. I plan to set aside specific times each day for exercise, whether it’s a morning walk with my baby, an evening jog, or a quick workout during nap time. Consistency will help me build momentum and make fitness a regular part of my daily life.
Focus on Nutrition: I’ll keep planning and prepping easy, nutritious meals that support my fitness goals and overall well-being. Staying hydrated and eating balanced meals will provide the energy I need to keep up with both motherhood and my fitness routine.
Mental Health Check-ins: I’ll regularly check in with my mental health, using journaling and mindfulness practices to stay grounded and focused. Ensuring that my mental well-being is in check is a non-negotiable for me.
Community Support: I believe in the power of community and mutual support. That’s why I’ll be posting monthly updates about my fitness journey, sharing the challenges I face and the achievements I have reached. These posts will be a space for us to connect, support each other, and celebrate our progress together. I invite you all to subscribe and follow along as we navigate this journey side by side!
My Fitness Journey: Conclusion
My fitness journey postpartum has been one of the most challenging yet rewarding experiences of my life. From the physical and mental challenges to the slow but steady journey back to fitness, each step has taught me valuable lessons about resilience, self-compassion, and the importance of support.
Rediscovering joy in fitness after having a baby is not about rushing back to pre-pregnancy routines or achieving immediate results.
It’s about embracing the journey, celebrating small victories, and finding sustainable ways to stay active that bring happiness and well-being.
For all the new moms out there, remember that your postpartum journey is unique. Be kind to yourself, prioritise your mental health, and find activities that make you feel good.
Whether it’s a gentle walk with your baby, a modified workout, or simply taking time to rest and recover, every effort counts.
You are not alone in this journey. Lean on your support system, seek professional help if needed, and take things one day at a time.
Finding joy in fitness again is possible, and it starts with small, manageable steps that honour your body’s incredible journey through pregnancy and beyond.
Thank you for joining me in this part of my story. I hope my experiences can inspire and encourage you to find your own path to joyful movement and well-being postpartum.
Keep moving forward, and celebrate each step along the way. You’ve got this!
Reach Out for Help
If you think you might be struggling with postpartum depression (PPD), it’s important to reach out for help. My experience with PPD was extremely challenging, but seeking professional support made a significant difference in my recovery.
I began cognitive behavioural therapy (CBT) and was prescribed anti-depressants by my doctor, which helped stabilise my mood.
Additionally, the PANDAS Foundation provided invaluable support and practical advice. Their WhatsApp function was particularly helpful on days when I didn’t feel up to speaking in person, allowing me to connect with someone without the added pressure of a face-to-face conversation. The combination of professional help, support from the PANDAS Foundation, and leaning on my family made a world of difference.
Remember, you don’t have to go through this alone. Reach out to mental health professionals, support organisations like the PANDAS Foundation, and your loved ones. Seeking help is a sign of strength, and it can provide the support you need to navigate this challenging time.
