The journey of motherhood is one of the most transformative and beautiful experiences a woman can go through. But it does come with a fair share of challenges particularly during postpartum.After giving birth, new mothers face the daunting task of not only caring for their newborn but also navigating the road to postpartum recovery. Among the myriad of responsibilities, finding time for regular exercise can be particularly challenging. Fortunately, 20-minute workouts offer a viable and effective solution for new mothers to enhance their physical and mental well-being during this transformative phase and beyond. Kanika Gupta, Nutrition and Fitness - Advance Coach, FITTR shares the 20-minute workout routine for new moms to stay fit and active.
The Importance of Postpartum Exercise:
Postpartum recovery is a critical phase that enables a woman's body to heal and regain strength after childbirth. Engaging in regular exercise during this period can have numerous benefits of exercising for new mothers, including:
- Restoring Core Strength: Pregnancy can weaken the abdominal muscles, leading to diastasis recti, a condition where the abdominal muscles separate. Targeted exercises can help strengthen the core and aid in the healing process.
- Boosting Energy Levels: New mothers often experience fatigue due to the demands of caring for a newborn. Engaging in regular physical activity can increase energy levels and combat feelings of tiredness.
- Aiding Weight Loss: Many new mothers aim to shed the pregnancy weight gained during childbirth. Exercise, along with a balanced diet can support healthy weight loss.
- Enhancing Sleep Quality: Sleep disruption is a common challenge for new mothers. Regular exercising can improve sleep quality to allow ample rest to the body to feel rejuvenated despite lesser sleep hours.
Why Are 20-Minute Workouts Ideal for New Mothers?
Find below potential benefits of doing workouts:
Time-Efficient
New mothers are often pressed for time, juggling feeding schedules, diaper changes, and other responsibilities. Long workout sessions may seem overwhelming and impractical. Twenty-minute workouts provide an achievable and efficient option for fitting exercise into a busy schedule.
Manageable Commitment
Consistency is key to seeing results from exercise. However, committing to hour-long workouts may feel daunting for new mothers. With 20-minute workouts, the barrier to entry is lower, making it easier to stay consistent and maintain a fitness routine.
Home-Based Convenience
Heading to the gym may not always be feasible with a newborn. 20-minute workouts can be done in the comfort of one's home, eliminating the need for travel and providing the flexibility to exercise when the baby is napping or playing nearby.
Also Read: Postpartum Diet Plans: Expert Recommended Diet Tips For New Mothers
Adaptability
New mothers may have physical restrictions or limitations during the postpartum period. Twenty-minute workouts can be tailored to suit individual needs, allowing modifications based on fitness level and postpartum recovery progress.
Variety of Options
There is a wide range of 20-minute workout options available, such as high-intensity interval training (HIIT), yoga, Pilates, and bodyweight exercises. This variety ensures new mothers can find workouts that align with their preferences and fitness goals.
Beyond Postpartum Recovery
The benefits of 20-minute workouts extend far beyond the postpartum period. As children grow, these short and effective workouts remain invaluable for busy mothers. They provide a means to prioritise self-care, maintain fitness levels, and continue reaping exercise's physical and mental benefits.
Also Read: 5 Simple Ways Of Making Postpartum Care Easier
Watch this inspiring video of a postpartum fitness influencer:
Conclusion
In the whirlwind of new motherhood, self-care often takes a backseat to the demands of caring for a newborn. However, new mothers must prioritise their well-being, especially during the postpartum phase. 20-minute workouts offer a practical and effective solution, enabling new mothers to embark on a journey of postpartum recovery while ensuring they have the energy and resilience needed to fully embrace motherhood's joys. By dedicating just a short amount of time each day to exercise, new mothers can recover their physical strength and foster mental well-being, ensuring a healthy and happy transition into this new chapter of life.
