Becoming a mum can make it very challenging to prioritise your physical wellbeing and fitness as mums put their needs on the backburner to care for their new little one. However, studies show that daily light-to-moderate exercise can be the answer to most of your problems for physical pain and sleep because it helps to improve your sleep quality and boost your energy levels. The stumbling block for a lot of us is that we lose our motivation within days; we start to skip a couple of workouts until we stop exercising altogether.
So, here are 10 tips to help you stay motivated on your postpartum fitness journey.
1. Dress for Success
“Dress for Success” is a cliche for a reason! Plenty of studies have proven that clothing directly affects attitude, confidence, and overall mood. This means that you are more likely to work out if you feel good in your workout clothes. While aesthetics is important, don’t forget comfort. This would be a good time to invest in a pair of postpartum leggings. If you had a C-section, you can choose high-waisted leggings that provide gentle support to your tummy and back. However, if you had a vaginal delivery, then you would be better off with seamless leggings which are ideal when your perineal area is still sore or sensitive. Comparing mom reviews and the specs for the top postpartum leggings can help you decide which one is best for your individual needs.
2. Write down Your Reasons to Exercise
Sure, it would be nice to fit into your pre-baby jeans but is that the main reason you want to get fit? Give it some thought and write down the reasons why you want to exercise. It can be anything from wanting to improve your mental health, increasing your energy levels or wanting to be a good role model to your child. If possible, put this list up in a prominent place near your workout clothes so that if you are thinking of skipping exercise that day, your list will help you stay motivated.
3. Start Slow
Your body has been through a lot and you need to acknowledge that and be kind to yourself. Don’t focus on quick results; instead, focus on lasting results. According to research, postpartum mums should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week. This would mean 30 minutes of exercise for 5 days a week. This does not mean that you need to start with a 30-minute workout – if you push yourself too hard too fast, you will do more harm than good. Start with just 5-minute walks once or twice a day and then gradually increase your pace and duration.
4. Remind Yourself that it’s Not All-or-Nothing
When you have a baby, the one thing you can count on is that life will be unpredictable! There will be days when you are able to achieve some semblance of a routine but then there are days when nothing goes as planned. Instead of adopting an all-or-nothing approach, have a fallback plan for these days. A shorter workout that you can do at home so that you still get some exercise and you don’t give up on your fitness journey.
5. Learn to Love your Body
We see celebrities “snap back” just a couple of months after giving birth to their babies and we feel that we need to be able to do this too. The concept of snapping back is unrealistic and unhealthy – both physically and mentally. When you look in the mirror, don’t hate your belly because of a little extra skin; instead, love it for what it gave you – your little miracle! Don’t shame yourself into working out but use positive self-talk to get moving. Remember: “Exercise because you love your body, not because you hate it”.
6. Make your Workouts Enjoyable
If you don’t enjoy your workout, you won’t look forward to it and it’s less likely that you will stick with your fitness plan. When you start your fitness routine, focus only on exercises that you enjoy – whether that’s a walk in the park, a dance class, or even just a dance routine at home. Once you get used to exercising regularly, you can add a few additional exercises such as pelvic tilt and bridge exercise to your workout.
7. Keep It Simple
When you’re eager to start your fitness routine, you will be tempted to add a lot of exercises to your workout because you want to get the most out of your workout. The problem is that after a few days, your enthusiasm will start to wear off and you will feel overwhelmed by the complicated routine that you created. Sticking to a simple routine is a great way to stay motivated because you know that you’re creating healthy habits that will last.
8. Make Exercise a Part of Your Daily Routine
You haven’t been able to sleep through the night in weeks so when you decide to start your fitness routine, you think that it would be best to just start with one or two days a week. This is not the best idea because you will be tempted to postpone your “workout day”. Making exercise a part of your daily routine makes it less likely for you to skip a walk or workout. You can start your fitness journey with a short walk after your baby’s morning feeding.
9. Celebrate Small Victories
Yesterday, you were able to do three reps of some exercise but today, you did five – woohoo! Celebrate these small victories as they help you stay motivated and keep you moving forward. You can keep a list of these victories on your fridge door or you can share them with your best friend, spouse, or family.
10. Be Kind to Yourself
We often indulge in negative self-talk and we tell ourselves horrible things that we would never dream of saying to someone else. The next time that you start to feel low, think of what you would say to a close friend who is in the same situation – use the same words of compassion and encouragement in your self-talk. Be kind to yourself and you will be surprised at how much easier it is to stick to your fitness plan.
