Postpartum exercise is an essential part of recovery after childbirth, helping new mothers regain strength, boost mood, and enhance overall well-being. However, choosing the right activewear is crucial to ensure comfort, support, and confidence during this delicate period. Here’s a guide on what to wear and when as you ease back into fitness postpartum.
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1. Supportive Nursing Sports Bras
One of the most important pieces of activewear for postpartum exercise is a supportive nursing sports bra. Postpartum bodies, especially for breastfeeding mothers, need extra support to accommodate changes in breast size and sensitivity. Look for bras that offer easy access for breastfeeding or pumping, have adjustable straps, and are made from breathable, moisture-wicking fabric to keep you comfortable during workouts.
2. High-Waisted Leggings
High-waisted leggings are a new mom’s best friend. They provide gentle compression, which can help support your core and pelvic area as your body heals. Opt for leggings that offer a snug yet flexible fit to accommodate any postpartum changes in your body shape. These leggings also help in holding in any postpartum pads securely during low-impact activities.
3. Loose-Fitting Tops
In the early postpartum weeks, comfort is key. Loose-fitting tops that are easy to pull up for nursing and made from soft, stretchy fabric are ideal. These tops allow you to move freely without feeling restricted and help you stay cool during light activities like walking or gentle yoga.
4. Postpartum Compression Shorts
If you’re engaging in more intensive activities like running or HIIT, postpartum compression shorts can offer additional support. These shorts help in reducing swelling, supporting weakened pelvic floor muscles, and enhancing circulation. Make sure to choose ones with breathable fabric and a comfortable waistband that doesn’t dig into your skin.
5. Layering for Outdoor Activities
For outdoor postpartum workouts, such as walking or jogging, layering is important. Start with a moisture-wicking base layer, followed by a lightweight jacket or hoodie that can be easily removed as you warm up. This helps you stay comfortable in changing weather conditions.
6. Footwear Considerations
Postpartum feet can be swollen or feel different than they did before pregnancy, so it’s essential to choose the right footwear. Select shoes with good arch support, cushioning, and a wider toe box if necessary. Proper footwear helps prevent injury as you gradually increase your activity levels.
When to Wear What
- First 6 Weeks: Focus on comfort and support with high-waisted leggings, loose tops, and nursing bras. Gentle walks and postpartum yoga are ideal.
- 6 Weeks to 3 Months: As you get clearance from your healthcare provider, introduce more supportive garments like compression shorts and gradually increase your workout intensity.
- 3 Months and Beyond: Depending on your recovery and fitness level, you can start wearing more tailored activewear designed for higher-intensity workouts while continuing to ensure proper support and comfort.
Summary: Postpartum activewear should prioritize support, comfort, and adaptability. By choosing the right pieces, new mothers can confidently and safely return to exercise, helping them regain strength and vitality as they navigate the postpartum period.
