Top 7 Fitness Tips For New Moms

Are you a new mom? Welcome to the world of motherhood and  Congratulations on the new arrival! Entering this new phase is not the same experience for all. It is an overwhelming experience where you may have no clue about what is happening around you. The pre-pregnancy clothes do not fit, you have no time to be yourself, a small baby constantly calls out for attention and there is complete chaos around you. Amidst all this confusion, most moms neglect to take care of their own bodies. It is not their fault at all. It is just that you don’t get time to think about yourself. So chill. For those of you who have been fretting about getting out of shape, I have a few pointers which can direct you in the right direction. Let us start your baby steps towards making yourself fit and healthy!

Take it slow and steady

Never make the mistake of rushing yourself into a fitness routine. Your body has transformed and undergone major changes. So allow yourself time to heal. Take it slow and steady. One pace at a time. As it is, you will not be getting any rest with the busy ”getting -to -know -baby” stage. Just be mindful and learn to evolve into motherhood. It won’t be an easy journey, and it is definitely not one that you can quit. So train yourself to pause. Breathe deeply and know that you can deal with the extra kilos when you are ready.

Consult your doctor

Before you decide on any exercise regime, consult your gynaecologist. Make sure your body has healed enough to handle more pressure. Do not compare yourself with someone else who has just given birth and returned to their fitness regime. When your doctor says it’s fine to start, then you can go ahead and plan a workout programme. Not before that.

Understand your emotions

Postpartum time is a roller coaster of emotions. It is not only during pregnancy but also after childbirth that you get overwhelmed by all those emotions. You get stressed and tense about how to manage the crazy routine you are living right now. Sleep deprivations, mood swings, physical ailments, mental stress and so much more will keep on occurring. It is not just you who goes through all this. Every new mom is a wreck. And each one is doing her best to accommodate all these sudden changes. So take some time off the overthinking and give yourself a break. As you slow down and prioritise, you can clear your head and find some time to take out for yourself. It can be as little as 10 minutes, however, at this point, that’s more than good!

Practical ideas you can adopt

Start with realistic targets

Realistic goals are easier to achieve. Do not strive for a 20 kg reduction in 2 -3 months. Set targets that motivate you and bring you closer to your target weight gradually. Aim for 0.5 to 1 kg loss per week. That’s a great achievement considering all that your body has gone through. And do not worry even if you do not achieve it right away. Once you have decided to start, the rest will fall in place.

Switch to clean eating and avoid fad diets

A big No to Fad diets. It is never healthy and not at all now. Your baby needs you to be healthy and well-nourished. If you are a nursing mom, always make sure that you are taking a proper, balanced diet that provides all the nutrients to your baby. Moreover never give your body more strain than needed. Consult a certified dietician. Do all the recommended tests. You need to know if you have any health condition that needs to be addressed before starting a new diet. Follow a proper diet that gives you all the food components in the required proportions. Food is a very important part of your life right now. Choose wisely and serve your body with the right nutrients.

Include activity time with Lil baby

Yes, this is a great chance to get fit as well as develop a bonding with Lil baby. Take the baby out for a stroll. As you push the stroller, use the chance to walk around admiring the beauty of nature. This practice helps the baby to develop a sense of liking for everything in nature. Talk to your baby and enjoy the moments. Soon enough, you will have to start running to keep up the pace with a toddler. So savour the stroller moments where you can pause and watch the birds fly past. Make it a routine for at least 30mns a day to take a walk outdoors. This helps the baby to adjust to this outdoor activity and expect it in his/her daily schedule. And you could do with physical exercise too. 


Practice meditation for inner peace. You cannot keep your body physically fit unless you are emotionally stable. Post-pregnancy is a time when you need all the emotional strength you can get. Being able to remain calm and composed will help you take better decisions. Find a guided meditation series you like and follow their instructions. Rest your mind and body. Silence may be hard to find now, however, get all your meditation apps ready and take your chance whenever your baby decides to nap. Even a 5 minutes relaxation session will do you wonders. Strengthen your mind to face the challenges of motherhood bravely.


I do hope you will think about the points we discussed today. Know that you are not alone and several others are facing the same situation. Let us take time to talk about other tips and pointers that can help you move ahead slowly. I will be back in yet another session with a list of nutritious food that will help you regain your strength. Remember that you are not in any race to get fit and slim. Give yourself the care and love you require with proper nutrition and healthy exercises. Take care !!

Published by Mini B

Mini is a Freelance writer who firmly believes that writing adds passion to life. She enjoys writing on various topics and is eager to continue learning and discovering new, exciting aspects. She is an Engineer by profession while being a busy mom of two boys with personal experience in maintaining work-home balance, parenting, home improvement etc. She pursues yoga, meditation and of course, reading in her free time. Her focus is to create optimised and SEO friendly content for her readers.

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