Fitness Tips for New Moms

As a new mother, your life undergoes major shifts, your world revolves around your baby, and suddenly nothing else seems to be a priority other than taking care of your baby. But it is crucial to take care of your physical and mental health post-delivery. After a natural birth, you can restart your physical activities once you feel comfortable. Here are a few tips to help you get back on track with your fitness journey.

When to start?

If you feel good and ready to resume physical activities, you can start exercising. Every birth experience differs, and therefore, there are tons of other factors that determine your readiness to start working out. So learn to listen to your body and workout accordingly. If you are feeling famished, rest well. Your body will send you signals, and it is wise to take it seriously. If you are worried, you can always consult your doctor before starting your workout.


With so many changes, it can get tough to stay motivated, so the key is finding a workout buddy in a fellow mom or a friend to help you accomplish your goals. Or you can discover postnatal fitness classes, and some of them have workout plans that can help strengthen your muscles to recover quickly. It is easier when somebody who has been through the same journey guides you; you feel understood, and that can go a long way in helping you stay motivated. Joining a group workout online can also work well; it will help you get some time for yourself as well.

Me time

Absorb every moment of your childbirth and practice gratitude. Don’t stress about everything that you have to do and lose the moment. Take pride in yourself and remember it with love. Practice meditation, pen down your thoughts in a journal, help yourself to a cup of warm tea. As your baby grows, you may find yourself feeling very flustered about your own life. So try to carve out time for your goals or hobbies. Neglecting yourself is not a good note to start raising your baby . Shop organic baby clothes for your baby; those adorable little kimono sets can help distract yourself from the stress


Do what works for you

Stay fit does not mean you have to go to the gym. With everything going on in your life, it is easier to slip a workout at home. If you cannot commit yourself to an hour of workout, try squeezing in activities in between your chores. 7 minute workouts have been proven to be very effective. So download an app or write down a list of workouts and try to squeeze them into your day. For eg

  • 40 jumping jacks

  • 20 squats

  • 20 lunges

  • Yoga stretches and strength training

Don’t set unrealistic goals and get frustrated. Enjoy the process and give yourself time to get back to your old self.



It is advisable not to crash diet as this can affect your feeding. Don’t count your calories and focus on eating a well-balanced healthy diet. Your body requires maximum nutrition, and therefore don’t indulge in any diets that limit your calorie intake. Also, crash diets can cause long term damage to your metabolism. So eat well and exercise well during your feeding time.

Understanding your hormones

Knowing your hormones is very important to balance your physical and mental wellbeing. Prolactin is the hormone that is responsible for your lactation and affects your body. It also aids in regulating the required fat and nutrients to your mammary gland for fat production. Exercising creates endorphins which can help in minimizing stress and reduces the chances of postpartum


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