On the Run: Exercise after Baby

Does Spring have you thinking about getting out on a run (with your baby or by yourself)?

By Jackie Cook, Popins founder

I spoke recently with Erin Van Schyndle, The Running Doula, about her insights on navigating Parenthood and Fitness. Erin is passionate about helping busy parents integrate fitness goals into their life with kids. 

I would describe myself as a “fair weather exerciser” (really really fair weather - too cold or too hot and you’ll find me inside with a book. In perfect weather, I am likely sitting outside with a book). But, I know many crave feeling good about their physical health, while struggling with the new parenting realities of limited time & lots of tiredness. 

What’s a Working Parent to do?

For working parents, the quest to carve out time for exercise can be riddled with guilt (“I should be reading a book/ folding laundry/ singing baby shark/ etc instead”) and logistical hurdles (“my schedule is packed from 5:30am to 7:30pm and then I collapse in a heap on the couch”). 

Erin understands this struggle all too well and emphasizes the importance of consistency over perfection. This often means embracing manageable increments of exercise; even 10 minutes every other day can yield significant benefits. (As a fan of Atomic Habits, this makes so much sense!). 

In a world where time slots for workouts are precious commodities, Erin encourages parents to adapt their definition of their "A game," recognizing that priorities shift and energy levels fluctuate. Adapting to avoid overexertion postpartum is perhaps even more necessary for high-performers used to pushing themselves to their limits. (I hope that) we can cheer on pumping marathon moms (and support access to a clean, private space), while acknowledging that we are all on our own unique health journeys. 

Strategies for Success

1. Get real about the season you’re in.

Beyond exercise routines, Erin takes a holistic view of postpartum fitness that aligns with the realities of parenthood. She offers practical strategies for integrating workouts into the chaos of daily life, whether it's through solo sessions, including children in activities, or leveraging online resources for flexibility.

When I reflect on my own physical health after baby #2, I recognize how important the holistic, practical aspects were. Back in 2018, I joined a Fit4Mom "mama boot camp", that had a couple group workouts/week (the social accountability & "on the calendar" aspects were critical for my personality), and also incorporated food tracking & coaching. That worked for me then - based on our family schedule, where we lived, when the classes met. Every few months it seems a re-evaluation of "what's working" is warranted.   

2. (Re)define Your Goals around Exercise

Have you ever tried a physical activity that was clearly not your thing? Many years ago I did a free personal training session at a gym in town. The trainer was like a young Arnold without the accent, and during one cardio/footwork set (something like high knees or a grapevine, the details are fuzzy), he asked why I was moving so slowly. My response? He hadn't told me I was supposed to do the move fast! 

He seemed to think the goal was body builder material...which was not my vision. His version of good exercise was not a good match for me.  

Erin encourages clients to redefine "good" exercise as something enjoyable and sustainable, emphasizing the importance of listening to one's body and honoring the need for recovery.

 3. Prioritize Consistency & a Mindset of Adaptability

Consistency over perfection: 10 minutes a few times/week is better than an hour once a week.

Take a look at your week and consider what’s practical based on your schedule, family, support, and where you live. Are there some days you can take a walk while your partner starts bedtime? Mornings that you do a minute of squats after a diaper change? A couple days that you leave work 15 minutes early to grab a treadmill before daycare pickup?

And then give yourself some grace…just as you are in a groove, there will be an inevitable disruption (i.e., kids get sick). 

4. Listen to YOUR Body

Because kids get sick…and then get their parents sick…Recovery is critical! 

Especially in early parenting seasons, where children can do very little for themselves and parents are juggling work with childcare, feeding, diapering, weekends dictated by nap “schedules” and often interrupted overnight sleep, Erin counsels grace and self-compassion.

The path to postpartum fitness is unique for every individual. Erin’s approach begins with basic mobility movements and progresses gradually to more strenuous activities. To equip her clients to navigate their fitness journey with confidence and resilience, Erin addresses physical changes brought about by childbirth (joints that move differently, breast changes, abdominal muscles that have been pushed around, etc) and the realities of sleep deprivation and shifting priorities. 

Want to learn more?

Connect with The Running Doula: https://therunningdoula.com/ or reach out to Erin directly: [email protected]