How to Exercise as a New Mom When You Feel You Have No Time
The postpartum period can be a whirlwind of emotions, adjustments, and new responsibilities for new moms. Amidst the chaos of caring for a newborn, self-care often takes a backseat. However, incorporating exercise into your daily routine, even in small amounts, can have profound benefits for both physical and mental well-being. In this blog post, we'll explore the concept of exercising in small amounts throughout the day in the postpartum period and how it can lead to consistency and habit formation, supported by evidence from research studies.
I have found both personally and with my patients that exercising in small amounts throughout the day can be much easier to accomplish, especially if you weren’t a person excited about exercising prior to having kid(s). So instead of finding the motivation to set aside even 10 minutes a day seems daunting, but carving out 5, one minute period through out the day can be more manageable.
I used to describe these quick periods of exercises as linking with another task, like doing squats with laundry, but didn’t have a great name for what you were doing until I took my prenatal and postpartum corrective exercise specialist certification course with PT, Sarah Duvall and she called it doing, exercise snacks.
Which is brilliant! Every already has a mental image of what a snack is, which is a smaller portion of a meal or a quick bite, just enough to satisfy but not enough to fill you up. Which is exactly what exercise snacks are, they are a smaller portion of a larger program. One that can be quickly inserted into the day, multiple times a day.
The body undergoes a gradual recovery process after childbirth, including healing of tissues, hormonal adjustments, and rebuilding strength. However, many new moms struggle to find time for exercise amidst the demands of caring for a newborn. This is completely understandable as society shifts the priority to the newborn rather then helping moms be the priority so that they have more capacity to give to the newborn.
Fortunately, regular exercise in the postpartum period offers numerous benefits, including:
Improved mood and mental well-being
Increased energy levels
Strengthening of core and pelvic floor muscles
Better posture and alignment
Management of stress and anxiety
When you can incorporate exercise, even in small amounts throughout the day, you still see these benefits. Research suggests that breaking exercise into smaller, more manageable chunks throughout the day can be just as effective as longer, continuous sessions. This approach not only fits into the busy schedule of new moms but also helps create consistency and habit formation.
A study published in the Journal of the American Heart Association found that accumulating physical activity in short bouts throughout the day was associated with significant improvements in cardiovascular health among postpartum women. Another study published in the Journal of Physiotherapy showed that even short bouts of pelvic floor exercises performed throughout the day were effective in improving pelvic floor muscle strength and function in postpartum women.
So, how can new moms incorporate exercise into their daily routine in small amounts? Here are some practical tips:
Take short walks with your baby in a stroller or baby carrier.
Perform diaphragmatic breathing to connect to your pelvic floor while feeding your baby or during diaper changes.
Incorporate body weight exercises using 360˚ breathing with pelvic-core control during every day tasks that require squats and lunges.
Use household chores as opportunities for movement and activity.
Practice deep breathing and gentle stretching during moments of rest.
By integrating exercise into daily activities in small increments, new moms can build consistency and establish healthy habits over time. Consistency is key to seeing long-term benefits from exercise, and breaking it down into smaller chunks makes it more achievable and sustainable, even during the hectic postpartum period.
Every move can become an exercise with intention of movement. Check out how I break down exercise snacks even further in my Youtube video, How to Integrate Exercise into Your Day as a New Mom.
Incorporating exercise into your postpartum routine doesn't have to be overwhelming or time-consuming. By exercising in small amounts throughout the day, new moms can reap the benefits of physical activity while gradually building consistency and habit. Remember, every bit of movement counts toward your overall well-being and recovery journey.
References:
Evenson KR, Herring AH, Wen F. Accelerometry-assessed latent class patterns of physical activity and sedentary behavior from mid-pregnancy to 3 years postpartum. J Phys Act Health. 2021;18(1):26-33. doi:10.1123/jpah.2020-0236
van der Pligt P, Campbell K, Willcox J, Opie J, Denney-Wilson E. Opportunities for primary and secondary prevention of excess gestational weight gain: General Practitioners' perspectives. BMC Fam Pract. 2011;12:124. Published 2011 Nov 16. doi:10.1186/1471-2296-12-124