Congratulations on your precious bundle of joy! Now that you're two weeks postpartum, you might be itching to get back into some form of exercise. We get it - you've probably been missing those endorphins and the feeling of moving your body freely. But before you dive headfirst into your pre-pregnancy workout routine, let's chat about postpartum exercise and what's best for you at this stage.

 

Listen to Your Body, New Moms

First things first, the most important thing you can do for your postpartum exercise journey is to listen to your body. Your body has been through a lot – nine months of pregnancy, childbirth, and now the postpartum period. It's undergone hormonal changes, stretched abdominal muscles, and perhaps experienced vaginal delivery or a cesarean section. So, take a deep breath and be kind to yourself.

 

Benefits of Postpartum Exercise at 2 Weeks

 

1. Physical Recovery: Regular exercise, especially gentle exercises, can aid in your physical recovery after childbirth. It helps in healing the abdominal wall, pelvic muscles, and lower back muscles, which may have been affected during pregnancy and childbirth.

2. Strengthening Pelvic Floor: Pelvic floor exercises are essential to prevent urinary incontinence and improve pelvic floor strength. These exercises are particularly crucial for women's health, especially after vaginal birth.

3. Boosted Energy Levels: It might sound counterintuitive, but engaging in low-impact, daily exercise can actually increase your energy levels. This can be a game-changer for new moms who often find themselves sleep-deprived.

4. Weight Loss: If weight loss is one of your postpartum goals, exercise can be a helpful tool when combined with a balanced diet. However, it's essential not to rush this process and prioritize your health above all.

5. Improved Mental Health: Regular physical activity is known to reduce the risk of postnatal depression. It releases endorphins, which can boost your mood and reduce stress.

6. Enhanced Upper Body Strength: Carrying your little one can take a toll on your upper body. Gentle exercises can help you regain strength in your arms, shoulders, and back.

How Often Should You Exercise?

 

The American College of Obstetricians recommends that postpartum women start with gentle exercises like pelvic floor exercises, abdominal exercises, and low-impact activities such as walking and yoga. Here's a general guideline for how often you should exercise at this stage:

 

1. Daily Exercise: Aim for at least 10-15 minutes of gentle daily exercise, focusing on pelvic floor and abdominal exercises. These can be done in short intervals throughout the day.

2. Low-Impact Workouts: Engage in low-impact exercises like walking, swimming, or yoga at least 3-5 times a week. Start with 20-30 minutes and gradually increase the duration as you feel comfortable.

3. Strength Training: Talk to your doctor at 6 weeks to see if you are cleared to start this activity.  Incorporate strength training exercises for major muscle groups, including your upper body, 2-3 times a week. Begin with light weights and gradually progress.

4. Moderate-Intensity Aerobic Activity: As your energy levels increase and you get the green light from your healthcare provider (usually around 6 weeks postpartum), aim for 150 minutes of moderate-intensity aerobic activity per week. This can be divided into 30-minute sessions on most days. 

5. Listen to Your Body: Always pay attention to how your body responds to exercise. If you experience any discomfort, pain, or urine leakage during workouts, it's essential to consult your health care provider for guidance.

Remember, there's no one-size-fits-all approach to postpartum exercise. Your pre-pregnancy fitness level, the type of delivery (vaginal birth or cesarean section), and your overall health should all be taken into account. The key is to go at your own pace, prioritize your well-being, and consult with your healthcare provider for personalized medical advice.

The Green Light from Your Healthcare Provider

Before you start any postpartum exercise program, it's a good idea to consult your healthcare provider, especially if you had a cesarean birth or any complications during delivery. They'll give you the green light and ensure that you're on the right track for a safe and healthy recovery.

 

Start with Gentle Postpartum Exercise

At two weeks postpartum, your body is still in the healing process, and it's not the time for high-impact exercises or heavy weights. Instead, opt for gentle, low-impact activities that can help you regain your strength without overexertion. Here's what you can consider:

 

1. Pelvic Floor Exercises: These exercises are like magic for new moms. They help strengthen your pelvic floor muscles, which are crucial for bladder control and overall health. Try Kegel exercises and pelvic tilts – they're simple and effective.

2. Abdominal Exercises: To address any diastasis recti (separation of abdominal muscles), start with gentle abdominal exercises like heel slides or pelvic tilts. Avoid crunches or sit-ups for now.

3. Walking: A brisk walk with your baby in the stroller is a great way to get some light exercise and fresh air.

4. Yoga and Pilates: Look for postpartum-specific classes or exercises that focus on core strength and flexibility. These can be incredibly beneficial.

5. Swimming: If you're cleared for physical activity, a gentle swim can work wonders for your overall health and well-being.

6. Deep Breathing: Don't underestimate the power of deep breaths. They can help with relaxation and mental health, which is just as important as physical fitness.

Stay Hydrated with EasyJug

Remember to stay hydrated during your postpartum workouts. Breastfeeding moms, in particular, need to keep their fluid intake up to ensure a good flow of breast milk. That's where EasyJug, the hands-free water bottle for breastfeeding moms, can be your best workout buddy. It's perfect for sipping water while you focus on those gentle exercises.

Recovery Time and Realistic Expectations

As you ease back into exercise, remember that recovery time varies for everyone. Unrealistic expectations can lead to frustration and disappointment. Instead, focus on small wins and gradual progress. Your body will thank you for it.

 

Seek Support from a Professional

Consider seeking guidance from a physical therapist or a personal trainer who specializes in postnatal exercise. They can help you create a tailored exercise routine that takes your specific needs into account.

For an online program, we recommend MAMASTEFIT.  They provide a comprehensive program that includes postpartum fitness exercises and pelvic floor rehabilitation.  

 

Prioritize Mental Health

Lastly, remember that taking care of your mental health is just as vital as physical activity. Postpartum depression is a real concern for some new mothers, so don't hesitate to seek help if you're struggling emotionally. You're not alone, and there's a supportive community out there.

 

In conclusion, the best way to approach postpartum exercise at two weeks postpartum is with patience, self-compassion, and a focus on gentle, low-impact activities. Your health and well-being are the top priorities right now, so take it slow, stay hydrated with EasyJug, and enjoy this beautiful journey of motherhood.

 

Here's to your postpartum fitness and overall health, new moms! You've got this!