Postpartum Fitness: A Guide to Getting Back in Shape Safely

Welcoming a new baby is a joyful milestone, but it also brings unique challenges, especially when it comes to resuming physical activity. If you’ve been cleared for exercise postpartum, it’s essential to approach your fitness journey with care and awareness. A recent article published in the American College of Sports Medicine, or ACSM, reviewed the most recent literature on recommendations for returning to physical activity during the postpartum period. Based on the latest insights, here’s a practical guide to help new moms ease back into an active lifestyle while supporting their health and well-being.

5 Keys for Return to Postpartum Physical Activity: Hydration, Lactation, Sports Bra Fit, Nutrition, and Progressive Overload

Hydration: Stay Balanced and Energized

Staying well-hydrated is crucial for postpartum recovery and exercise. Listen to your body’s thirst cues and maintain adequate fluid intake, both water and electrolytes are key. Proper hydration supports overall energy levels and helps you recover from workouts, ensuring you can keep up with both your baby and your fitness goals.

Lactation: Feed or Pump Before You Move

For breastfeeding moms, timing is key! Encourage feeding or pumping prior to exercise to ensure comfort and maintain milk supply. This simple step can make your workout more enjoyable and help avoid any discomfort during physical activity.

Sports Bra Fit: Prioritize Comfort and Support

Choosing the right sports bra is vital for postpartum exercise. Opt for supportive bras over highly compressive ones, as the latter may be uncomfortable for new moms. A well-fitted sports bra provides the support you need without adding pressure during this sensitive time.

Nutrition: Fuel Your Body Smartly

Your nutritional needs are higher postpartum, especially with exercise and milk production. Optimize your diet to account for calories expended from both activities, ensuring you’re supporting your energy levels. Consider calcium and Vitamin D supplementation to bolster bone health and overall recovery.

Progressive Loading: Build Strength Gradually

And last, but not least, remember that resuming exercise doesn’t mean jumping into high-intensity workouts right away. Vary exercise types and intensity, and focus on progressive loading to minimize injury risk. Educate yourself on gradually increasing your activity level to build strength safely, protecting your body as it heals postpartum. Finding a specialized postpartum exercise class or a perinatal personal trainer can be a great way to safely get back into strength training! (check out My Services for group classes and personal training with me!)

Getting back to physical activity postpartum is a personal journey, and these tips can help you navigate it with confidence. Start small, listen to your body, and consult with healthcare providers to tailor this advice to your needs. With the right approach, you can regain your strength and enjoy an active lifestyle while embracing motherhood.

For more detailed guidance, check out the full article at journals.lww.com/acsm-csmr/Fulltext/2025/06000/cleared_for_physical_activity_postpartum__now.5.aspx.