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13 Jun, Thursday
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5 Habits for New Mums to Get back to Fitness & Health

Your body has just encountered one of the most remarkable things it will probably ever go through: growing another human being inside of it. Throughout your pregnancy, you most likely had to adjust your eating and lifestyle to facilitate the growth and development of your baby.   

Whether or not you had a healthy routine of habits before your pregnancy, these common lifestyle changes mums have to make during their pregnancy can throw a lot of them off-track. If you’re like most new mums looking to get back on track for a fit and healthy life, read on as personal trainer and mother of two, Flavia, shares some simple lifestyle habits to help steer you back on track as a fit and healthy new mum! This article is curated by Tropika Club.

No Time to Read? Here’s a Snappy Summary of This Article

  • Start Slow and Listen to Your Body: New moms should ease into their fitness routines, starting with gentle exercises and gradually increasing intensity. It’s important to pay attention to any discomfort or pain and adjust accordingly.
  • Prioritize Rest and Recovery: Getting enough sleep and allowing time for recovery is crucial for both physical and mental well-being. New moms should prioritize rest and avoid pushing themselves too hard, especially in the early postpartum period.
  • Make Time for Self-Care: Taking care of oneself is essential for overall health. New moms should carve out time for activities they enjoy, such as taking walks, practicing yoga, or engaging in other forms of self-care that promote relaxation and stress reduction.
  • Seek Support and Accountability: Building a support network of fellow new moms or joining postnatal fitness classes can provide valuable encouragement and accountability. Connecting with others who share similar experiences can help in staying motivated and committed to fitness goals.
  • Focus on Nutrition and Hydration: A well-balanced diet is essential for postpartum recovery and maintaining energy levels. New moms should prioritize nourishing foods, including fruits, vegetables, lean proteins, and whole grains. Staying hydrated is also crucial, especially if breastfeeding.
  • Be Patient and Kind to Yourself: It’s important to remember that getting back to fitness after giving birth takes time. New moms should practice self-compassion and be patient with themselves, understanding that their bodies have gone through significant changes and need time to heal and regain strength.

1. Get the sleep you need 

After having a baby, your body will need more sleep than ever before. But of course, if your baby is awake, so are you. This means that essentially, new parents are constantly on call to comfort and feed the baby throughout the night resulting in a very fragmented sleep schedule. It’s typical for new parents to find themselves sleep-deprived, but there are some helpful sleep tips to help you reach your sleep quota. 

Make up for lost sleep by allowing yourself to sleep a little bit more on the weekends. Two or three extra hours can be beneficial, but just don’t overdose on sleep either as this can start to interfere with bedtime, ultimately causing an entirely new cycle of deprivation. 

Especially on days when you’re running on a mere few hours of sleep, make sure you prioritise taking some downtime to rest. Whenever the baby is asleep, put aside your phone, forget about responding to messages or doing chores, and take the opportunity to catch a well-deserved nap too.

2. Meditate 

During the third trimester of pregnancy, breathing may get more difficult and shallow depending on the position of the developing baby’s head. There’s a connection between breathing and pelvic floor activation, and this is where meditation can help women re-train her breathing pattern to bring it back to normal. 

Many women feel like they should be meditating, but never really know how. There are several meditation phone apps that can help guide you through your meditations, so have a browse through a few and see which ones work best for you!  

Besides being one of the ways to retrain your breathing patterns, meditation and mindfulness exercises can also help new mums take control of their day and remain calm as they adjust to a new life. It’s a great way to help women cope with the demands of being a new mom.

3. Get your nutrition right

Your diet after childbirth helps your body recover, lose any unwanted baby weight, and gives you the energy you need to take care of your baby. For breastfeeding mums, good nutrition also matters for increasing your milk supply, and ensuring that your baby gets everything all the nutrients it needs from your breast milk for proper growth and development. 

When you’re lactating, you have greater nutrient needs to fulfill both the baby’s needs and your own. Because of this, it’s important to eat a variety of nutritious, whole foods to ensure you’re getting all those nutrients for you and the baby. Some nutrient-dense foods that you can and should enjoy while breastfeeding includes meats, seafood, eggs, grains and legumes. 

When you’re tired or are in need of a pick-me-up, avoid reaching out for sugary snacks. Instead, try snacks like fruits or nuts and seeds!

4. Train smart 

You shouldn’t feel the need to rush back into your workouts soon after giving birth.

Flavia suggests getting back on track with your training routine by slowly rebuilding your core strength. Developing your core will help you keep up with the little ones, reduce lower back pain and improve postpartum recovery and general health. 

We understand that it can be difficult to find the time to workout with a new baby on board. Some mums might even find themselves feeling guilty taking time out of the day to spend on something like working out. Remember that it’s okay to take the time to do things for yourself, even when there’s a new baby around. If you’d like to minimize your time spent exercising, it can help to train smarter so you don’t have to train longer. Try working out with a trainer so he or she can guide you through quick, yet effective workouts!

5. Be realistic and be kind to yourself 

New mums often have the goal of getting back to their pre-baby weight. While having this goal is fine to strive for, know that there’s no pressure in rushing back to achieving that pre-baby body so soon. Focusing on this too much can create a lot of unhealthy mental stress, negative emotions and frustrations. 

The postpartum period should be a time for you to allow your body and mind to heal while enjoying the wonderful bond between yourself and the baby. Don’t fall for any unnecessary pressure, and make sure you enjoy the beauty of motherhood, because there’s nothing else in the world that you’ll be able to experience quite like being a mom.

Flavia designs a bespoke workout plan to strengthen and tone your body with additional expertise in massage therapy which enables her to combine her knowledge of Anatomy and Physiology, human mind and sports and fitness to provide a holistic wellness approach.

She has a Personal Training diploma from the American Council on Exercise, and ITEC level 3 Certificates for Anatomy & Physiology and Holistic Massage Therapist with CPR and AED certifications as well. Flavia is continuously developing her skills and is currently studying to become an Integrative Nutrition Health Coach.

With a holistic approach to life and engaging with women that want to integrate an exercise and nutritional programme to build a better body and state of mind is her goal. 

Click here for Flavia’s full bio.


First, it’s important for new moms to start slow and listen to their bodies. They should ease into their fitness routines with gentle exercises and gradually increase intensity. Paying attention to any discomfort or pain and making adjustments accordingly is key.

Second, rest and recovery should be a priority. Getting enough sleep and allowing time for your body to recover is crucial for your overall well-being. It’s okay to take it easy, especially in the early postpartum period.

Next, self-care is essential. Taking care of yourself is just as important as taking care of your little one. Make sure to carve out some time for activities that you enjoy, such as going for walks, practicing yoga, or doing anything that helps you relax and reduce stress.

Building a support network is also important. Finding other new moms to connect with or joining postnatal fitness classes can provide you with the encouragement and accountability you need to stay motivated. Surrounding yourself with others who understand what you’re going through can make a big difference.

Focusing on nutrition and hydration is crucial as well. A well-balanced diet is important for your postpartum recovery and energy levels. Make sure to include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. And don’t forget to stay hydrated, especially if you’re breastfeeding.

Lastly, be patient and kind to yourself. Remember that getting back to fitness after giving birth takes time. Your body has gone through a lot of changes, and it needs time to heal and regain strength. Practice self-compassion and don’t be too hard on yourself.

In conclusion, these habits can help new moms on their journey to get back to fitness and health. By starting slow, prioritizing rest and self-care, seeking support, focusing on nutrition, and being patient, new moms can gradually regain their strength and well-being. Remember, it’s important to take care of yourself so you can take care of your little one. You’ve got this, mama!


Frequently Asked Questions (FAQ)

Q: How soon can I start exercising after giving birth?

A: It is important to consult with your healthcare provider before starting any exercise routine after giving birth. Generally, it is recommended to wait until your postpartum check-up, which is typically around six weeks after delivery. However, every woman’s body is different, so it’s crucial to get professional guidance based on your specific circumstances.

Q: Can I start with high-intensity workouts right away?

A: High-intensity workouts may not be suitable for the immediate postpartum period. It is essential to start with low-impact exercises and gradually increase intensity over time. Your body needs time to recover, and pushing too hard too soon can lead to injuries. Listen to your body and seek guidance from a qualified fitness professional to determine when you can safely incorporate high-intensity workouts.

Q: How can I find postnatal fitness classes or support groups in Singapore?

A: To find postnatal fitness classes or support groups in Singapore, you can search online platforms such as Tropika Club’s directory, which offers a comprehensive list of fitness studios and support networks for new moms. Additionally, you can join local parenting forums, ask for recommendations from fellow moms, or seek guidance from your healthcare provider.

Q: What are some simple self-care activities I can do at home?

A: There are plenty of self-care activities you can do at home, even with a newborn. Taking short walks with your baby in a stroller, practicing gentle yoga or stretching routines, enjoying a warm bath, or even indulging in a relaxing skincare routine can help you prioritize self-care and promote overall well-being. Find what brings you joy and helps you relax, and make it a regular part of your routine.

Q: Are there any specific dietary considerations for new moms getting back to fitness?

A: As a new mom getting back to fitness, it’s important to focus on nourishing your body with a well-balanced diet. Ensure you’re consuming plenty of fruits, vegetables, lean proteins, and whole grains. If you’re breastfeeding, it’s crucial to stay hydrated by drinking enough water throughout the day. Consult with a registered dietitian for personalized guidance and to address any specific dietary concerns you may have.

Q: How can I stay motivated on my fitness journey as a new mom?


Meanwhile, Check Out Tropika Club’s Ecosystem of Websites

Tropika Club Magazine and Tropika Club Deals

Tropika Club Magazine – Tropika Club Magazine is a Singapore-based publication that features articles on a wide range of topics with a focus on local businesses and content for the region. The magazine emphasizes supporting local businesses through its #SupportLocal initiative, which includes coverage of everything from neighborhood hawker stalls to aesthetic clinics in town. In addition to highlighting local businesses, Tropika Club Magazine also covers a variety of local content, including beauty, lifestyle, places, eats, and what’s on in Singapore and the Asia Pacific region.

Tropika Club Deals – Tropika Club Deals is a leading online deals and voucher shopping site in Singapore, offering amazing discounts on beauty, wellness, and fitness products and services. It’s the perfect platform for customers who want to discover the best deals without having to commit to a specific appointment date and time. These deals are available at major beauty stores, facial salons, hair salons, and other brands in Singapore, with no minimum spend required. Choose from guaranteed discounted deals in the categories of hairstyling, hair removal, facial & aesthetics, body slimming, brows & lashes, nails & makeup, massage & spa or fitness & wellness. Tropika Club Deals is also ideal for customers who want to buy vouchers as gifts or to use for the future. So whether you’re looking to save money on your next haircut or want to treat yourself to a relaxing massage, Tropika Club Deals has got you covered with the best voucher and coupon deals in Singapore!

Terence is the deputy editor for Tropika Club Magazine. He is an analytical individual who enjoys learning about animals and different cultures. He has a curious mind and is always seeking knowledge and understanding. Terence is also a friendly and approachable person who enjoys making connections with others. He is passionate about his work in the publishing industry and takes pride in his collaborations with authors and editors.

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