How to Stay Motivated With Your Postpartum Exercise Goals

Kenny I -

How to Stay Motivated With Your Postpartum Exercise Goals

Introduction

Embarking on your postpartum journey can be both exhilarating and challenging. As a new mother, you are navigating the delicate balance of caring for your newborn while also prioritizing your own health and well-being. Exercise plays a crucial role in your postpartum recovery, helping you regain strength, boost your mood, and improve your overall health. However, staying motivated with your postpartum exercise goals can be difficult amidst the demands of motherhood.

In this comprehensive article, we will explore evidence-based strategies to help you maintain motivation and successfully achieve your postpartum exercise goals. We will delve into the importance of setting realistic expectations, establishing a support system, and celebrating your progress along the way. By the end of this article, you will have a toolkit of practical tips and insights to keep you motivated and on track with your postpartum fitness journey.

The Importance of Postpartum Exercise

Before we dive into strategies for staying motivated, let's first discuss why postpartum exercise is so important. Engaging in regular physical activity after childbirth offers numerous benefits for new mothers, including:

  1. Improved physical recovery: Postpartum exercise can help strengthen your pelvic floor and abdominal muscles, which may have been weakened during pregnancy and childbirth (1).

  2. Enhanced mental well-being: Regular physical activity has been shown to reduce symptoms of postpartum depression and anxiety, and improve overall mood and self-esteem (2).

  3. Increased energy levels: Exercise can help combat the fatigue that many new mothers experience, leaving you feeling more energized and better equipped to handle the demands of motherhood (3).

  4. Weight management: Postpartum exercise, combined with a healthy diet, can help you gradually return to your pre-pregnancy weight and maintain a healthy body composition (4).

Given these benefits, it's clear that prioritizing postpartum exercise is essential for your overall health and well-being. However, staying motivated can be challenging, especially when you're juggling the responsibilities of caring for a newborn.

Setting Realistic Expectations

One of the most important factors in maintaining motivation with your postpartum exercise goals is setting realistic expectations. It's essential to recognize that your body has undergone significant changes during pregnancy and childbirth, and your recovery timeline may be different from others.

According to the American College of Obstetricians and Gynecologists (ACOG), most women can safely begin exercising within the first few weeks after delivery, provided they had an uncomplicated pregnancy and vaginal birth (5). However, if you had a cesarean delivery or experienced complications during pregnancy or childbirth, you may need to wait longer before starting an exercise program.

When setting your postpartum exercise goals, consider the following tips:

  1. Start small and gradually increase intensity: Begin with gentle exercises, such as walking or pelvic floor strengthening, and gradually increase the duration and intensity of your workouts as your body recovers (6).

  2. Focus on progress, not perfection: Remember that your body is still recovering, and it's normal to experience fluctuations in your energy levels and motivation. Celebrate small victories and focus on making consistent progress rather than striving for perfection.

  3. Listen to your body: Pay attention to how you feel during and after exercise. If you experience pain, excessive fatigue, or other concerning symptoms, stop and consult with your healthcare provider (7).

By setting realistic expectations and being patient with your progress, you can maintain motivation and avoid burnout or injury.

Establishing a Support System

Another crucial factor in staying motivated with your postpartum exercise goals is establishing a strong support system. Surrounding yourself with supportive friends, family members, and healthcare professionals can make a significant difference in your ability to stay on track.

Consider the following strategies for building a supportive network:

  1. Enlist the help of your partner or family members: Ask your partner, parents, or other family members to help with childcare or household tasks, freeing up time for you to focus on exercise (8).

  2. Join a postpartum exercise group or class: Many communities offer postpartum exercise classes or groups, which can provide both social support and accountability. Connecting with other new mothers who are also working towards their fitness goals can be incredibly motivating (9).

  3. Work with a postpartum fitness specialist: Consider hiring a personal trainer or physical therapist who specializes in postpartum fitness. They can help you develop a safe and effective exercise plan tailored to your specific needs and goals (10).

  4. Seek support from your healthcare provider: Your obstetrician, midwife, or primary care provider can offer valuable guidance and support as you navigate your postpartum fitness journey. Don't hesitate to reach out to them with any questions or concerns (11).

By surrounding yourself with a strong support system, you can stay motivated and accountable as you work towards your postpartum exercise goals.

Celebrating Your Progress

As you embark on your postpartum fitness journey, it's essential to celebrate your progress along the way. Acknowledging your achievements, no matter how small, can help boost your motivation and keep you engaged in your exercise routine.

Consider the following tips for celebrating your progress:

  1. Keep a journal or log: Track your workouts, noting any improvements in strength, endurance, or overall well-being. Reflecting on your progress can help you stay motivated and focused on your goals (12).

  2. Reward yourself: Set small, achievable milestones and reward yourself when you reach them. Rewards can be as simple as treating yourself to a relaxing bath, a new workout outfit, or a special outing with friends or family (13).

  3. Share your successes: Share your progress with your support system, whether it's your partner, friends, or a postpartum exercise group. Celebrating your achievements with others can help reinforce your motivation and sense of accomplishment (14).

  4. Practice self-compassion: Remember that your postpartum fitness journey is unique to you, and it's okay to have setbacks or slow periods. Be kind to yourself and focus on the progress you've made, rather than dwelling on perceived shortcomings (15).

By celebrating your progress and practicing self-compassion, you can maintain motivation and stay committed to your postpartum exercise goals.

Overcoming Common Barriers

Despite your best efforts, you may encounter barriers that make it challenging to stay motivated with your postpartum exercise goals. Let's explore some common obstacles and strategies for overcoming them:

  1. Lack of time: As a new mother, finding time for exercise can be difficult. To overcome this barrier, try breaking your workouts into shorter, more manageable sessions throughout the day. You can also incorporate your baby into your exercise routine by using a stroller for walks or doing exercises while holding or wearing your baby (16).

  2. Fatigue: Postpartum fatigue is common and can make it hard to muster the energy for exercise. To combat fatigue, prioritize rest and sleep whenever possible, and consider exercising during times of the day when you feel most energetic. Gentle exercises, such as yoga or stretching, can also help boost your energy levels (17).

  3. Lack of childcare: If you don't have access to childcare, it can be challenging to find time for exercise. Consider exercising while your baby naps, or look into local resources, such as fitness centers with childcare or postpartum exercise classes that allow you to bring your baby (18).

  4. Body image concerns: Many new mothers struggle with body image issues after childbirth. Remember that your body has undergone incredible changes to bring new life into the world, and it's normal for it to look and feel different. Focus on the health benefits of exercise rather than appearance, and practice self-love and acceptance (19).

By identifying and addressing common barriers, you can stay motivated and overcome challenges as you work towards your postpartum exercise goals.

Conclusion

Congratulations on embarking on your postpartum fitness journey! By prioritizing exercise and staying motivated, you are taking an important step towards improving your physical and mental well-being as a new mother.

Remember, the key to staying motivated with your postpartum exercise goals is to set realistic expectations, establish a strong support system, celebrate your progress, and overcome common barriers. By following the evidence-based strategies outlined in this article, you can maintain motivation and achieve your fitness goals.

As always, please consult with your healthcare provider before starting any new exercise program, and reach out to them with any questions or concerns along the way. They are here to support you on your journey to postpartum health and wellness.

You are capable, resilient, and strong. Keep up the great work, and know that every step you take towards your postpartum exercise goals is a step towards a healthier, happier you.

Sincerely,

References

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  2. Daley, A. J., Macarthur, C., & Winter, H. (2007). The role of exercise in treating postpartum depression: a review of the literature. Journal of Midwifery & Women's Health, 52(1), 56-62.

  3. Gaston, A., & Cramp, A. (2011). Exercise during pregnancy and postpartum depression: a review. Journal of Reproductive and Infant Psychology, 29(2), 139-149.

  4. Amorim Adegboye, A. R., & Linne, Y. M. (2013). Diet or exercise, or both, for weight reduction in women after childbirth. Cochrane Database of Systematic Reviews, (7).

  5. American College of Obstetricians and Gynecologists. (2015). Physical activity and exercise during pregnancy and the postpartum period. Committee Opinion No. 650. Obstetrics & Gynecology, 126(6), e135-e142.

  6. Evenson, K. R., Mottola, M. F., Owe, K. M., Rousham, E. K., & Brown, W. J. (2014). Summary of international guidelines for physical activity after pregnancy. Obstetrical & Gynecological Survey, 69(7), 407-414.

  7. Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., ... & Barrowman, N. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339-1346.

  8. Cramp, A. G., & Brawley, L. R. (2009). Moms in motion: a group-mediated cognitive-behavioral physical activity intervention. International Journal of Behavioral Nutrition and Physical Activity, 6(1), 23.

  9. Fahrenwald, N. L., Atwood, J. R., Walker, S. N., Johnson, D. R., & Berg, K. (2004). A randomized pilot test of "Moms on the Move": a physical activity intervention for WIC mothers. Annals of Behavioral Medicine, 27(2), 82-91.

  10. Keeler, J., Albrecht, L., Eberhardt, L., Horn, K., Donnelly, C., & Lowe, D. (2019). Effects of early postpartum pelvic floor muscle training on urinary incontinence and quality of life. Physical Therapy, 99(4), 429-440.

  11. American College of Obstetricians and Gynecologists. (2019). Optimizing postpartum care. Committee Opinion No. 736. Obstetrics & Gynecology, 133(5), e187-e194.

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  17. Daley, A. J., Foster, L., Long, G., Palmer, C., Robinson, O., Walmsley, H., & Ward, R. (2015). The effectiveness of exercise for the prevention and treatment of antenatal depression: systematic review with meta-analysis. BJOG: An International Journal of Obstetrics & Gynaecology, 122(1), 57-62.

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