New Mom, New Workout: Where to Begin

New Mom, New Workout: Where to Begin - Vitality Fitness - Boot Camp Calgary

So you’re about to, or you just have, given birth to a beautiful baby. Your body has already undergone many changes, and you may be thinking that it’s time to get yourself exercising. It doesn’t matter if you just want to fit into your pre-pregnancy jeans, or you’re training for your next triathlon, getting your body moving is important! Moderate exercise after child-birth has many benefits, including reducing aches and pains, and increasing your energy levels.  

Talk to Your Doctor

Just like every baby has different needs, so does every mom. Any type of birthing experience will take its toll on your body, but cesarean births or births with complications will need special consideration. Before planning your next half marathon, it may be a good idea to sit down with your doctor and discuss possible limitations or considerations you may need to make. Some limitations may come from low cortisol levels or postpartum anemia. Pushing yourself too far in these instances can be very hard on your recovering body and actually increase the time it will take you to heal.

Start Taking Baby Steps

According to a study done by Harvard University in 2007, it was discovered that mothers who walked thirty minutes a day or more, watched less than two hours a day of TV, and reduced their trans-fat consumption were seventy seven percent more likely to maintain a healthy weight. Although you probably won’t be hitting the pavement on the day your little one is born, later on you can find ways to sneak in walking time. Have a morning and evening walk with baby in their stroller for some outdoor bonding time. Or, let your partner watch them for fifteen minutes and treat yourself to some much deserved you-time.

Strengthen and Stretch

Now that you have a little one hanging off of you all day, it is extremely important to take care of yourself! Your centre of gravity will be pitched forward with their weight and your muscles will overcompensate and tighten. Small strengthening and stretching exercises will be your best allies as you experience your postpartum body. Not only will these help to tone your stomach, but will also improve your posture and reduce pains.

You are doing a ton of work as a new mom and although you wouldn’t change it for the world, it’s okay to recognize that sometimes it doesn’t always feel good on your body. That’s why exercising, even a little bit, is extremely beneficial. Here at Vitality Fitness, we scale our workouts to fit you, just like a one-on-one personal trainer. So when you’re ready and able to get moving even more, we are here for you, mama!



**Vitality Fitness clients have been known to achieve many different results. From weight loss, strength training, minor rehabilitation, inches lost and more. These results will vary on a case by case basis, as no two individuals are alike. There is no guarantee that you will have the same results, and no guarantee is implied. The photographs and testimonials on are of real clients who have been using Vitality Fitness for a varied duration of time. The 50 day challenge participants and members have been asked to provide their stories, their point of views, their successes and their struggles. Results will vary. Please consult your physician before starting a new workout routine, especially if you have not been active for a prolonged period of time. The success stories displayed on Vitality Fitness are of those who: have completed a 50 Day Challenge, are ongoing members, follow a nutrition plan, may supplement (vitamins), who track their results and work with Vitality Fitness for their weight loss and fitness goals. Results will vary based on the number of classes you attend, your health and adherence to the nutrition and workout plan customized uniquely to you. References to “losing inches” or “inches lost” refers to the total combined amount of inches lost throughout the entire body.