As a postpartum mom or parent, incorporating exercise into your day can be daunting. However, research shows that even a small amount of activity can significantly benefit your health and quality of life after baby.
Finding time to exercise after giving birth (and once you get the all clear from your doctor) can be tricky but definitely worth it. A short exercise boasts many benefitsfrom more energy to improved mood, we outline seven of them below.
When you’re ready safely return to exercise after birththese research-backed benefits of exercise after pregnancy will help you feel inspired and ready to move.
Note: This post is for educational purposes only and does not replace medical advice or treatment from your healthcare provider. Always follow the advice of your primary care provider when making decisions about your health and well-being.
Here are seven expert-backed benefits of exercise after birth
At a glance, here are some reasons why exercising appropriately after birth (once cleared by your doctor) can benefit you greatly.
- Improved sleep quality
- Higher energy levels
- Better mood
- Reduced risk of chronic disease
- Finding a healthier weight
- Prevention and management of back pain
- Improved “mother” ability
1. Improving the quality of sleep
Getting enough quality sleep can be a challenge for new moms/parents. The exercise is presented in improve sleep quality, and adding physical activity to your day can help you get some much-needed shut-eye.
2. Boosting energy levels
Also testing your energy needs as a new parent. Conserving your energy by curling up on the couch may seem appealing. However, physical activity can help increase your overall energy as a new parent.
If you don’t feel like exercising, some gentle stretching or walking is a good starting point.
3. Improving mood
Regular exercise is shown in improve the mood and reduce symptoms of anxiety and depression.
A study by Groth and David (2009) found that individuals who returned to exercise after having a baby were more likely to report a sense of positive well-being. If for no other reason, a postpartum workout may be all you need you feel your best and prioritize your mental well-being.
4. Reducing the risk of chronic disease
Exercise can also improve cardiovascular health and reduce your risk of chronic disease. Research has shown that even light-to-moderate exercise can reduce your risk of chronic disease – another big reason to switch, regardless of intensity!
5. Finding a healthier weight
Women who participate in more physical activity after giving birth may be more likely to return to their weight before pregnancy.
This is particularly important because the presence of one or more children is shown in increase a person’s risk of being moderately overweight or obese, which can lead to many serious health issues.
Remember: achieving a “healthy weight” is highly individual and depends on many internal and external factors, so talk to your primary care provider and/or consult a dietitian to support your body weight and health goals.
6. Prevention and management of back pain
Many new mothers experience back pain, which can be worsened by the repetitive daily tasks of caring for their child(ren).
Exercise is an effective treatment for prevent and reduce the severe back pain, improve function, and reduce disability. It is important to remember that if you are experiencing back pain, you should consult a health care professional about an appropriate exercise program.
7. Improving your ability to care for your child(ren).
Improving your fitness can increase your ability to participate in daily activities and take care of your child(ren). For example, pick up your toddlercarrying, playing, and taking care of the house requires aerobic endurance and strength.
Motherhood is a sport, and optimal fitness can help you navigate this challenging time of life with ease (and, ideally, energy!).
Some final thoughts on postpartum exercise
Even a small amount of physical activity after childbirth is possible will significantly benefit your health and well-being. Once medically cleared, exercise should be started gradually and based on the individual’s abilities, strengths, and limitations.
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