Just like with every pregnancy, each 4th Trimester is unique. The 4th Trimester is the time between birth and being medically cleared for movement by your doctor. The 4th Trimester can last from six weeks up to three months. It fluctuates not based on how in shape you were before birth but on your ability to heal, rest, and recover.
Additionally, the six weeks after birth is the most intense for moms. Focus on keeping yourself and your baby healthy instead of worrying about returning to your fitness routine. You need to start slowly and listen to your body. You should approach movement in your 4th Trimester as a place of no judgment or comparison, just awareness. This experience is yours and yours alone! Every single pregnancy and birth is different, and everyone’s body will heal and recover differently. Celebrate this and honor it.
Life after the baby looks very different than life before the baby. If your workouts used to happen daily for an hour at a time, you’ll need to re-learn that everything counts, especially during the first few months. The goal of exercise during this time should be overall well-being, not your waistline. Movement should make you feel better, give you a chance to take a break from caring for the baby, and a time to connect to others. Every step counts.
You will probably hear this from everyone, but it can be hard to remember: This time is fleeting. Your baby will never be a newborn again! Getting back into shape will come. You should enjoy this time with the new baby - you have a lifetime to work out.
Let's dive into our Start, Stop, and Continue for fitness in the 4th Trimester—just as we did for 1st, 2nd, and 3rd Trimesters.