I have been active my whole life; however, after having my second kid and being in my mid-30s I made an intention this year to focus on various aspects of my health I didn’t focus on previously (e.g. skin health, bone health, pelvic floor).
Strength training has done so many positive things for me & it has been much easier for me to notice progress. I am also listening to my body more, resting when needed, stretching instead of skipping it during my workout.
I also can’t rave enough about Hinge Health, which is where I do my virtual PT. I started noticing changes in my pelvic floor in less than two weeks working with them.
When my physical health is better so is my mental health.
#PostpartumWorkout #PostpartumExercise #PelvicFloorPT #DeepCoreExercises #ExerciseOver30 #HealthOver30
For women over 35 navigating postpartum health, adopting a comprehensive approach to fitness and recovery is key to lasting wellness. Beyond traditional postpartum care, integrating strength training can significantly enhance muscle mass and bone density, crucial for aging bodies. Lifting heavier weights, when properly supervised, boosts metabolism and supports long-term physical resilience. Creatine supplementation has emerged as a beneficial addition to postnatal fitness regimens. Known primarily for its role in athletic performance, creatine also supports muscle recovery and cognitive function, aiding mothers in managing fatigue and mental clarity. Pelvic floor physical therapy is vital after childbirth, particularly in the mid-30s and beyond, when tissue recovery might be slower. Virtual PT services like Hinge Health provide accessible, personalized interventions that can yield noticeable improvements within two weeks. Strengthening the pelvic floor also helps prevent incontinence and improves core stability. Incorporating deep core exercises shifts the focus from appearance to functional strength, enhancing balance and reducing back pain, which is common postpartum. These exercises complement pelvic health efforts and support overall posture. Finally, consistent stretching and mobility routines ensure flexibility and reduce injury risk during workouts. Prioritizing rest and body awareness helps sustain motivation and mental health, highlighting the holistic nature of postpartum recovery. Together, these five practices—strength training, creatine use, pelvic floor PT, deep core work, and mobility routines—form an integrated plan tailored for postpartum women over 35, supporting both their physical and mental health on the path to recovery and long-term wellness.