Becoming a new mom is an exhilarating journey. But it can also make you feel like your own health and fitness have taken a backseat.
Better Health Channel highlights that staying active through regular exercise offers a wealth of health benefits, especially for new mothers. It aids in weight loss and improves mental health. Getting active after giving birth can speed up recovery and help tone muscles.
As a new mom, you are likely juggling sleepless nights and dealing with a body that feels a bit foreign. If you want to carve out some leisure time while also boosting your energy, running might be the perfect solution. The great thing about running is how adaptable it is; it can easily slot into even the busiest of days.
The idea of starting a running routine might feel a bit overwhelming at first. There are countless ways to make running work for you. With the right mindset, running can empower you and help you connect with yourself during this transformative period.
Know When to Start
Becoming a new mom can make you eager to jump back into shape and revive your old routines. According to the Mayo Clinic, if you had a smooth pregnancy and delivery, you can start exercising a few days after giving birth. But if you had a C-section, chat with your healthcare provider about the best time to ease back into your fitness routine. They will know what is safest for you and your little one.
Your body has just accomplished something a bit intense. It is super important to pay attention to your body and not rush into running before you are ready. However, it’s not just about the timeline. It’s really about how you feel. If you are still facing pain, fatigue, or other symptoms, give yourself the grace to take more time.
Every mom’s recovery journey is varied, so be kind to yourself. When you are ready to start, ease into it and celebrate every small victory. Your body and your little one will be grateful.
Begin Slow and Have Realistic Goals
Taking it slow and setting realistic goals is essential for making running enjoyable and sustainable for new moms. After months of pregnancy and the challenges of early motherhood, your body is in a recovery phase. Your energy levels might be unpredictable.
OnlyMyHealth states that after welcoming a new baby, mothers are often overwhelmed. Among the many duties they have, finding time for regular exercise can be especially tough. Fortunately, 20-minute workouts are a practical and effective option for new moms. They can enhance physical and mental health during this significant transition and beyond.
Running for just a few minutes, walking, or jogging can be helpful. This gentle approach helps you steer clear of burnout and injuries while still making progress.
Your goals don’t have to mirror anyone else. What truly matters is consistency and taking care of yourself. By setting realistic expectations and tuning into your body, you will build confidence and develop a positive, lasting running habit. It will fit seamlessly into your new life as a mom.
Have a Baby Care Plan
As a new mom trying to incorporate running into your busy life, having a solid baby care plan can make a difference. Consider who can look after your little one while you hit the pavement. It can be your partner, a family member, or a close friend.
If you are breastfeeding, try to match your run with your baby’s nap or feeding schedule. Pumping or expressing milk ahead of time can give you a bit more freedom. For those using the formula, prepare bottles in advance so your caregiver can easily feed your baby while you are away.
The only challenge of using formula milk is that it can be unsafe. There are incidences where infants develop necrotizing enterocolitis (NEC) after being fed formula made from cow’s milk. The baby formula lawsuit enables the parents of these babies to seek justice in such cases.
TorHoerman Law states that major infant formula companies are currently facing lawsuits. Parents argue that formulas made from cow’s milk may heighten the risk of NEC. It is a serious gastrointestinal condition that mainly impacts premature infants and those with low birth weights.
When you prepare ahead of time, you can enjoy your run with peace of mind. It helps make your fitness journey less stressful for everyone.
Find a Running Buddy
Running can sometimes feel isolating, especially when you are navigating the challenges of being a new mom. According to Texas Health, you must consider teaming up with a friend for your workouts. It’s a great way to motivate each other. If you are out for a walk, try picking up the pace a bit with a workout buddy.
Having a running buddy can transform your workouts, making them way more enjoyable and motivating. With someone by your side, it is so much easier to lace up and hit the pavement. It can be another mom who is also getting back into shape or a friend who is always up for a good chat.
Running alongside a buddy is a wonderful opportunity to catch up and enjoy some quality social time while staying active.
Take a Break When You Need It
As a new mom, your days are overflowing with tasks and surprises. It is understandable if your running routine does not always go smoothly. Sometimes, it’s essential for your body and mind to take a breather. It may be due to feeling drained, your baby had a tough night, or life just got a bit hectic.
Taking a break when you need it isn’t a sign of weakness; it’s actually a reflection of your self-care and wisdom. Tune in to what your body is telling you and give yourself the green light to rest or skip a run without feeling guilty.
Your fitness journey is really about making progress, not striving for perfection. When you lace up your shoes again, you feel rejuvenated.
FAQs
How to work out as a new mom?
As a new mom, consult your doctor before starting exercise. Gentle walks, some stretching, or postpartum yoga can be perfect options. Break your goals down into small, manageable steps, and tune in to how your body is feeling throughout the process. Carve out some time for yourself, but do not worry if you miss a workout here and there. Every little bit counts.
How do I get motivated to exercise after having a baby?
Begin by acknowledging the small victories. Even a short walk is something to cheer about. Set achievable, flexible goals that align with your new routine. Look for a buddy or join a mom’s group for some support. Keep reminding yourself of your motivation, and do not be too hard on yourself if you miss a day.
Can I take my baby along for my morning runs?
You can take your baby with you on morning runs. Ensure to use a jogging stroller for safety and comfort. Make sure your baby is old enough to sit up securely. Begin at a gentle pace, take it slow, and relish the fresh air and the precious moments together.
Making running a part of your life as a new mom goes beyond just fitness. It is really about reclaiming a piece of yourself during a time when everything seems to revolve around caring for your little one. Ultimately, running can help you feel stronger, more energized, and more in tune with yourself. Remember that every step you take brings you closer to a happier, healthier you.
Written By – Chondamma Uthappa