Ready for More Impact?
Adding Higher Impact Activities to your Postpartum Fitness Routine
At Fitmama Strong Online, we always encourage our members to prioritize TIME over INTENSITY and to establish a solid strength base prior to beginning or getting back to impact training after having a baby (or just taking a break in your fitness!). As your exercise routine becomes more consistent and you have completed the appropriate rehab and strength training, you can gradually begin to include exercises that have higher impact. Gradual is the key word here as it’s important to ease back to higher impact training. ESPECIALLY for those in the first year postpartum (remember that hormone called Relaxin? It’s still hanging around during the first year postpartum and adds an elevated risk of injury during that first year).
The current guidelines for physical activity recommend waiting until at least 3-6 months postpartum, before beginning to focus on impact training. Our live, online classes and on-demand workouts always offer appropriate progressions and cues to help get you there!
For those who are further along on their postpartum journey and are planning to return to running or other higher impact sports in the near future, it might be time for you to start incorporating some impact training into each workout.
If you’re looking for a little bit of inspiration you can check out our YouTube channel for some of the exercises we include in our Express Elevate classes, as well as some of the exercises Jen is using to support her return to running each spring.
How do you know you are ready for impact? You should be able to meet each of the benchmarks below at a minimum to gradually increase impact:
You are at least 12 weeks postpartum (keep in mind, this is still early!)
You strength train 2-3 times/week consistently
You have been working out consistently for 6 to 8+ weeks
You have addressed (or are working on improving) any core and pelvic floor issues
JUMPING PROGRESSION EXAMPLES:
Squat to toe raise
Single leg calf raise with opposite leg knee drive
Skipping with alternating legs
Skipping/hopping on one leg
Small jump squats
You should be able to complete dynamic and powerful movements like the ones listed above without any pelvic floor symptoms. If you notice any leaking, pain, doming/coning of the abdomen, breath holding or any increase in prolapse symptoms, you may want to take it down to a slightly more modified level and focus on breathing and pelvic floor coordination before trying again.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
Grab our Prenatal Fitness & Yoga Guide for lots of info about pregnancy and exercise, including a prenatal fitness workout, prenatal yoga session and an evening wind-down stretch. We also offer our prenatal population on-demand workouts, that include fitness and yoga, specifically for the prenatal population.
If you’re new to Fitmama Strong Online, try one of our 3 Class Passes! You can use them at our postnatal Express Strong, Express Elevate and Express Flow classes. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!