4 Myths We Need To Debunk About Exercising After Having A Baby

So, you’ve recently had a baby (congratulations!) and have been cleared by your physician to resume exercise - yay! The only thing is, you’re not quite sure where to start.

First of all, let’s take a moment to recognise what an incredible thing you’ve just been through.

You’ve just spent up to 40 weeks growing a tiny little human, delivered your baby and are now likely coping with a lot of change (sleep deprivation, anyone?). It’s time to give yourself a big pat on the back and appreciate how incredible you and your body are!

Whether this was your first pregnancy or your fifth, we know everyone’s postpartum journey looks different and there’s no one-size-fits-all model when it comes to exercising after a pregnancy. It’s all about finding the best fit for your goals and lifestyle, which is why Sweat is proud to offer four unique post-pregnancy programs.

If your healthcare provider has given you the all-clear and you’ve decided you’re ready to start working out again, let’s make sure we get some common misconceptions about postpartum fitness out of the way first…

You’ll be able to pick up right where you left off

No matter how fit and active you were before or during your pregnancy, now is the time to take it slowly and let go of any expectations as you rebuild your fitness after childbirth.

You’ve just gone through an enormous amount of change, so you might want to start with pelvic floor exercises, breathwork and light walks. It’s also important to recognise that your workout schedule, where you can train and how long your sessions are might look a little different now you’ve got a newborn at home.

Go easy on yourself and make your routine work for you. There’s nothing wrong with making modifications and cutting a workout short if you need to. And if you need more rest days or miss a session altogether? That’s okay too!

“If you’re struggling to find the time and energy, give yourself permission to commit to only 10-15 minutes,” Sweat trainer Britany Williams says. “Your goal shouldn’t be about how strong you can get or how much you can lift during this phase where you are low on energy and time - your goal is simply how consistent you can be.”

If you’re looking for a program in the Sweat app, all of our post-pregnancy programs can be done from the comfort of your own home using minimal equipment.

Not ready for structured workouts? That’s totally fine too. Instead, Sarah Smith recommends you focus on finding time for a small burst of movement in your day. 

“Whether it’s a stretch, a 10-minute session or a short stroll to the coffee shop, being active will help to release those feel-good hormones and boost your energy levels,” she says.

There’s a right time to return to fitness

While there’s no perfect time to start exercising again, there is such a thing as a wrong time, and that’s before you’ve been cleared by your healthcare provider.

If you’ve been cleared to resume exercise but don’t feel ready yet - that’s okay! Listen to your body and wait until you feel ready. And remember, your mental health is just as important as your physical health.

Your return to fitness will depend on a range of factors including the type of pregnancy you had, any complications you might have experienced during pregnancy and birth, whether you had a caesarean or vaginal delivery, whether you gave birth to more than one baby, and importantly: how you feel.

“On my own journey, I thought I’d do the work for six weeks and then be ready to hit the ground running with my usual workout routine,” shares Britany. “I wish I would have known how much of a toll pregnancy would take on my body and how slowing down and taking the time to truly connect again with my mind and muscle is the answer to feeling your best.”

Your post-pregnancy body should look a certain way

For a lot of women, the desire to start working out again after welcoming a new baby might be tied to insecurity about how pregnancy has changed your body or wanting to feel like yourself again.

While learning to love and appreciate your body before, during and after pregnancy isn’t always easy, we want to remind you that your body is INCREDIBLE. It grew and nurtured your baby and continues to support you both throughout this amazing journey.

Changes to how your body looks or feels, such as stretch marks, loose skin, a new body shape or different energy levels, are also completely normal after pregnancy and nothing to be ashamed of.

While your post-pregnancy body might feel a little unfamiliar, it is beautiful and there is so much to celebrate. The best reason to work out isn’t to punish or try and change yourself, but because it’s something that makes you feel happy, healthy and confident - inside and out for you and your family.

Sweat Trainer Kelsey Wells has spoken before about how changing her relationship with her body revolutionised her approach to exercise.

“As a fitness professional, I now feel a responsibility to call out those negative dialogues and try to help people make sure their motive to exercise is coming from a place that is beneficial, rather than detrimental, to their mental health,” Kelsey says.

There’s no such thing as a perfect postpartum exercise journey

Everybody’s different. You might have been pregnant at the same time as your best friend but had a completely different pregnancy and birth experience from her. It’s likely that your postpartum exercise journey will look a little different, too.

As Britany says, it’s normal to feel a little lost or foreign in your own body, and taking the time to fully connect with your body again is the answer to feeling your best. 

“During my postpartum journey, I’ve learned to celebrate the wins no matter how big or small. I’ve learned that high intensity does not always equal high results. I’ve slowed down, taken more deep breaths and truly listened to what my body needs on a day to day basis. When I do that, I feel my best,” she says.

For Sarah, focusing on longevity over perfection has helped her maintain motivation and momentum. 

“Remember that fitness is a long-term journey,” she says. “It’s more important to maintain a healthy and positive attitude than to achieve perfection. 

We don’t know who needs to hear this, but don’t forget that your Instagram feed is everyone else’s highlights reel. If you find yourself doom-scrolling or comparing yourself to other new mums during a late-night feed, remember: this is hard for everyone, whether they’re sharing it or not. Go easy on yourself and remember to take things at your own pace.

Sweat’s post-pregnancy programs

Looking for a structured program to support you as you return to fitness? There are four programs available in the Sweat app, depending on where you are in your postpartum exercise journey - Kayla’s Post-Pregnancy program, PWR Post-Pregnancy with Kelsey, Post-Pregnancy Core & Restore with Britany, and Post-Pregnancy with Sarah

Kayla’s 16-week program is designed to help women rebuild their foundational strength, core stability and posture after birth. Kelsey’s program runs for 24 weeks and focuses on improving posture and regaining strength through gentle workouts that feature low-impact exercises. Sarah’s 12-week Post-Pregnancy program will progressively help postpartum women rebuild strength and embrace feel-good movement. 

Britany’s Post-Pregnancy Core & Restore program is designed to help improve and minimise common postnatal issues such as diastasis recti, pelvic floor and core dysfunction, back pain, poor posture and muscle weakness.If you no longer consider yourself postpartum and have returned to exercise, but are still experiencing some lingering core or pelvic floor issues months or years after pregnancy Britany has a second Core & Restore program for you, designed to improve your breathing, core engagement, posture and strength.

Whatever stage you’re at and whatever pace you’re moving at, we’re here to support you every step of the way.