How To Stay Motivated With Your Exercise Routine During Pregnancy & Postpartum

We’ll be the first to admit it: some days, it can feel impossible to drag yourself up and start a workout, and oftentimes being pregnant or in postpartum recovery only makes that harder. Even athletes and people who love to work out every day can struggle with motivation from time to time — so if you’re struggling with motivation to exercise during pregnancy and postpartum, you’re not alone.

It’s week 5 of Joyn The Movement and this week we’re focusing on how to level up your fitness routine. You've done the groundwork, now it's time to keep it rolling into the rest of 2023! Something that might hold you back from smashing your goals this year? You guessed it, motivation. We're sharing actionable advice and helping you move into February feeling confident and capable of smashing your goals.

In case you missed it: We’re starting 2023 by focusing on JOY. Why? Because it’s the secret to crushing your goals. Seriously, it's scientifically proven that practicing gratitude can improve your physical and mental well-being and make you more likely to exercise. Here’s everything from weeks 1-4 and find out more about the next 2 weeks here.

Exercise is tough, but so are you - you just need the right mindset to stay motivated

The truth is, consistent exercise is constantly challenging, no matter who you are or how fit you are at the moment. The good news? You can get stronger, grow, and push yourself further. If you have the right mindset.

1. A Growth Mindset

   Having a growth mindset means that you view yourself as capable of improvement through effort and embrace new challenges. Here’s more about how to shift into a growth mindset if you’re not quite there yet with your exercise routine.

2. Intrinsic Motivation

   If you’re going to make an exercise habit that sticks, your mental commitment is as crucial as the physical one. Getting your work out in a few days a week — especially when you’re experiencing pregnancy symptoms or are a busy mama — requires intrinsic motivation. Something in your brain that says "let's keep going" when your body says "let's go home". More on this one below!  

That’s what’s so great about exercise and staying motivated; there’s always room to grow, get better, and push yourself further.

If you stay consistent in your exercise routine, you’ll find the strength you never knew you had

Our bodies are able to push through way more than our mind thinks we’re capable of (childbirth, anyone?), and more often than not it’s your mind that makes you stop exercising, not your body. 

Realizing that you're stronger than your brain lets on is a pretty incredible feeling, and once you get over the initial discomfort, you’ll probably get addicted to just how rewarding it is.

Exercise creates YOU time & what’s more motivating than that when you’re a mama?

There are so many fantastic workouts and we could never choose just one to do. A healthy fitness routine has balance and variety. We love our HIIT circuits, spin classes, weight routines, swim laps... we could go on and on. Do you know what’s so great about all of them? They create a moment in the day that’s just for you. Yes, exercise is physically and mentally challenging — but you’re in the zone, thinking about only yourself & your body. And that mental break from everything else around you is so valuable and can make or break your day.

5 ways to stay motivated with your exercise routine during pregnancy & postpartum

1. Commit to consistency

If you’re new to exercise or getting back into it, your main hurdle is going to be fighting through the first few weeks and you might feel like you want to give up. But consistency is key. That doesn’t mean taking on a high-intensity workout 5 times a week. What it does mean is getting into the routine of moving your body on a regular basis — get out for a walk, do a ten-minute exercise, or do a short mindful movement. It all counts & is progress towards your goal.

It’s important not to push your body above your normal levels of fitness when you’re pregnant or in postpartum recovery. Talk to your doctor about your exercise routine before you take up any strenuous, regular exercise.

2. Variety is the spice of life

Our brains can get bored pretty quickly, and without something to focus on, they'll quickly default to focusing on discomfort. If you’re running on the treadmill or doing the same workout every day, you’re going to get bored. So, how can you break that?

• A change of scenery can be a total game-changer. If you have the ability to get outside to work out or go to a local park, do it!

• A great playlist can save a tough workout. Make a few different playlists of different tempos with songs that motivate and energize you, and switch them out based on your mood and the type of workout you're going for.

3. Choose your why

When you make the decision to commit to anything, ask yourself daily why you’re doing it. Why are you working out today? What does it mean to you? What do you want to accomplish? There’s no right or wrong answer here: you get to decide this for yourself.

Whether you want to set a personal best 5K time, improve your physical health, or prep for labor, don’t let go of what drives you because it's what will keep you going when things get tough (or tiring).

4. Reevaluate your goals

You've created consistent habits, you've found what drives you, and you've established a good relationship with exercise. What comes next? Leveling up that challenge. When your exercise routine becomes too easy, evaluate your goals and set ones that feel motivating again with something to strive for.

Remember not to push yourself beyond your capabilities during pregnancy. Speak to your doctor before increasing your fitness routine.

5. Remember the incredible mental health benefits exercise has for pregnancy and postpartum

Alongside the physical benefits of exercise, regular exercise during pregnancy & postpartum can have a very positive impact on your mental health.

Studies suggest that doing regular physical activity can reduce the likelihood of experiencing a period of depression altogether and shows that physical activity both during pregnancy, and the initial postpartum period reduces the symptoms of postpartum depression. It’s important to note that there’s no guaranteed way to stop postpartum depression.

Exercise is also a natural mood booster, it can help manage stress and anxiety, encourage better sleep, and increase your self-esteem.

Want more fitness tips and exercises for pregnancy & postpartum wellness and getting your body back after birth? Check out our app with a 7 day free trial!

How do you stay motivated with your exercise routine? Let us know in the comments!

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