New mothers are filled with joy and anticipation as they settle into their new roles in life after the arduous nine months of pregnancy and childbirth. Constant physical and emotional changes in their bodies, though, can make this a trying time as well. For many mothers, getting back into shape after giving birth is a top priority. Fortunately, it is possible to gradually introduce an exercise plan that is secure for both mother and child.

The first step is to ensure that the mother's physical condition is optimal for beginning an exercise program. According to Expectful, a website devoted to pregnancy and parenthood, the road back to normal after giving birth can be full of ups and downs and requires patience. For this reason, one should not immediately engage in strenuous physical activity but rather wait for medical approval to do so. At the six-week postpartum checkup, doctors typically give women the go-ahead to resume all pre-pregnancy activities, including exercise. However, expectant mothers who want to step up their exercise routines before their checkups should see their physicians beforehand.

Once the doctor gives the go-ahead for exercise, there are a few things new mothers need to think about first. Prior fitness levels, delivery method (vaginal vs. C-section), and physical restrictions should all be taken into account. Expectant women should begin their exercise routines slowly and with low-impact moves that don't strain the pelvis or other vulnerable areas. Swimming, Pilates, yoga, and walking are all good examples.

In the early days of postpartum exercise, consistency is more important than intensity. It's recommended to work up to longer workouts by starting with shorter ones, ideally lasting 20-30 minutes per day. It's crucial to tune in to one's physical cues and work within those constraints. Weakness, difficulty breathing, soreness, discomfort, or unusual bleeding are all indications that the body is not yet ready to resume exercise.

New mothers should keep up a healthy diet that provides all the nutrients they need to exercise. Protein, healthy fats, and complex carbohydrates should all play a role in this.

Consistently drinking water and getting plenty of sleep are also crucial. Napping during the day when the baby sleeps might help new mothers reestablish their normal sleep schedule and feel refreshed for their exercise class in the evening. In addition, keeping hydrated helps the body do what it does naturally, which is especially crucial for breastfeeding mothers.

Everyone's experience after childbirth is unique, therefore it's necessary to pay attention to one's own body and get medical clearance before getting back into shape. Moms can start feeling like themselves again while spending quality time with their newborn by engaging in a safe and progressive exercise program.