Returning to Exercise After Postpartum

Tips & Tricks to Returning to Exercise Postpartum

Hey mama! If you’re ready to get back into fitness after giving birth, I completely get it. The desire to return to exercise is strong, especially for those of you who were athletes before pregnancy (you know who you are 😉). But let’s be real… It’s not about rushing back to your old routine. It’s about approaching it with patience and intention, letting your body heal, and rebuilding your strength step by step.

Movement as Preventative Medicine: A Gentle Start

I get it—you’ve just spent 9 months growing a tiny human, and the last thing you want to hear is more rest. But trust me, rest is incredibly important during the early postpartum period to let your body recover. That said, gentle movement should also be introduced as soon as a few days postpartum to help improve circulation, reduce stiffness, and start the healing process. I’m talking about simple things like walking, gentle stretching, or basic mobility exercises.

These small, effortless movements can help you feel better physically and mentally, and they lay the groundwork for when you’re ready to increase the intensity of your workouts.

The First 6 Weeks: Rehab Time!

The first 6 weeks postpartum are crucial, and I can’t stress this enough—this is where rehab begins. It’s not the time to jump right back into high-intensity workouts or heavy lifting. Focus on rest, recovery, and laying the foundation for strength and mobility. This is a time for your body to heal and for you to prepare for the next phase of your fitness journey.

That’s why I created the Postpartum Power program—a 6-week exercise plan that helps you move through your postpartum recovery with care. You can see a sneak peek of these exercises on my Instagram story highlight under Postpartum Power, so head over there for a glimpse into what this gentle yet effective program looks like.

Nutrition: Fueling Your Recovery

When it comes to returning to exercise postpartum, nutrition plays a huge role in how quickly and effectively your body heals. You’ve just gone through one of the most intense physical transformations, so fueling your body with the right nutrients is key to a smooth recovery.

We’re lucky to have a nutrition coach on our team who works with women to develop personalized nutrition plans that support healing and energy, especially during the postpartum phase. Proper nutrition helps restore your energy levels, rebuild muscle, and support your hormonal balance as your body recovers. Plus, nourishing your body with nutrient-dense foods can help you stay strong, energized, and ready to take on those gentle exercises in the early postpartum weeks.

Here are a few nutrition tips to help you recover postpartum:

Protein: Protein is essential for tissue repair and rebuilding muscle after delivery. Include lean proteins like chicken, turkey, tofu, beans, and fish in your meals.
Healthy Fats: Omega-3 fatty acids from sources like salmon, avocado, and nuts help reduce inflammation and support hormonal balance.
Fiber: After childbirth, digestion can take a hit, so make sure you’re eating plenty of fiber-rich foods like whole grains, fruits, and vegetables to keep your digestive system on track.
Hydration: Drink plenty of water—especially if you’re breastfeeding! Hydration is key for milk production and overall health.
Iron and Calcium: After pregnancy, it’s important to replenish your iron levels and support your bones with calcium-rich foods like leafy greens, dairy products, and fortified alternatives.

These nutrients are the building blocks that help your body recover and get back to your favorite activities stronger than before. We work with you to create a nutrition plan that aligns with your recovery goals, ensuring you have the energy and strength to thrive.

Returning to Running (and Intensity) with a Personalized Approach

If you’re an athlete or simply love running, you might be eager to hit the pavement again. But remember, running during pregnancy and postpartum is highly individualized. Your pre-pregnancy fitness level, how your body adapted to the physical changes of pregnancy, and how you’re healing postpartum all affect your ability to return to running comfortably.

For some women, running feels empowering and natural postpartum. For others, it might bring discomfort, pelvic pressure, or pain. The key is to listen to your body and progress gradually. What worked for one woman might not be the right choice for you. There’s no one-size-fits-all approach to postpartum recovery, and that’s okay!

Your body undergoes so many changes during pregnancy, including shifts in weight distribution, hormone fluctuations, and an increased load on your joints and pelvic floor. These changes can affect your movement mechanics and put extra strain on your body. So, be patient and allow yourself the time to heal before jumping into high-impact exercises.

Slow and Steady Wins the Race

If you’re craving heavy lifting or high-intensity workouts, I get it! But just like running, there’s a progression to follow. Your body is de-conditioned after pregnancy, and jumping straight into intense workouts without rebuilding that foundation can lead to injury or discomfort. Symptoms like pelvic pressure, pain, or leakage are signs that your body isn’t ready for those activities yet.

If you’re experiencing these signs, it’s time to take a step back, assess your movement patterns, and address any weaknesses. At The Female Athlete, we break down your movement and work with you to rebuild a strong foundation, so you can get back to your favorite activities without any symptoms holding you back.

Nutrition + Movement = A Strong Postpartum Recovery

Remember, postpartum recovery is a combination of smart nutrition and movement. Fueling your body with the right nutrients will give you the energy and strength to rebuild your fitness—while gentle movements lay the groundwork for your return to more intense exercises.

Need more guidance on postpartum recovery? Check out my 4th Trimester Guide, which provides step-by-step advice on everything from nutrition to exercise. You can access the full guide here.

And be sure to check out my Instagram (@thefemaleathletedoc) for more exercise tips, nutrition advice, and tricks to make your postpartum journey smoother. Head to the Postpartum Power story highlight for some sneak peeks into our 6-week exercise plan!

You’ve got this, mama. Be kind to yourself, take it one step at a time, and let your body heal and rebuild… stronger than ever! 💪💖Congratulations on your new child!

xo The Female Athlete DPT Team