How Walking Kick-Started My Postpartum Fitness Journey
As a mom and a fitness coach, I know how challenging it can be to feel like yourself again having a baby. The journey was overwhelming, and finding the time and energy to focus on your health seems almost impossible.
My Postpartum Journey…
After giving birth to my first child - Aluna, I found myself in a place many new moms do—exhausted, overwhelmed, and struggling to find time for myself. I wanted to feel strong and energetic again, not just for myself but for my family. Once I was pregnant with Osa, I had to keep moving to keep up with a toddler, but I still found it hard, especially in that first trimester! The magical pill was always: walking!
I know! The first step is always the hardest, but I started by making sure to keep my daily walks simple and stress-free.
To allow myself to start building healthy habits, I scheduled time on my calendar to go outside and walk. This helped me be intentional about setting aside time for my walks, and it became a habit I maintained throughout the month.
It was so nice to be able to get quality time with my kids, get them (and myself) away from the screens and to enjoy being outdoors! Not to mention, the circadian rhythm benefits from allowing them to see the sun in the morning. This helped her and Osa both become such great sleepers!
The Importance of 8000 Steps Daily for Postpartum Moms
Walking is the simplest exercise anyone can do. If you stayed active before and during your pregnancy, you'll likely be able to slowly get back to your routine once your doctor gives you clearance. …but do not neglect your pelvic floor work (check this Instagram post) and give yourself grace. It’s so important to take your time no matter where you are at - remember, your body changed so much in 10 months and now you’re finding a new normal!
If you were less active during pregnancy, start slow and gradually increase your activity! Know that if you are experiencing any heaviness or incontinence, while very common, this is usually a sign of dysfunction and needs to be addressed! I highly recommend finding a trainer that is postpartum and prenatal certified to help you along that journey, and maybe even go see a pelvic floor therapist if you are experiencing any issues.
The main purpose of walking is to get your blood pumping and muscles working, helping to tone your body and release happy hormones, all without causing aches and pains. Plus, it’s a great way to build healthy habits for you and your family! I love seeing the domino effect once you make it a habit!
It boosts energy.
It may help prevent postpartum depression.
It promotes better sleep.
It relieves stress.
It helps strengthen and tone abdominal muscles.
It can help you lose the extra weight that you may have gained during pregnancy.
Why should we aim for 8000 steps daily?
Aim for 8,000 steps each day. If you don’t have a step tracker, keep moving throughout the day as much as possible. I use my Oura Ring & Apple Watch daily, but some people just carry their phone on their walks in their pocket to track those extra steps.
Instead of worrying about weekly exercise totals, aim to add a few more steps each day. Take walking meetings, choose stairs over elevators, or go for a walk after dinner instead of lounging on the couch.
Don’t worry! Light to moderate exercise doesn’t seem to affect breast milk, but high-intensity workouts can raise lactate levels in your milk. Make sure to stay hydrated and keep eating! To stay comfortable and avoid this issue, try breastfeeding or pumping just before exercising.
If you’re ready to get your postpartum fitness journey started, get your walk in today! I have a variety of core and breathing workouts you can incorporate into your postpartum journey on BGTV, as early as just a few weeks after!