Return to Sport After Life Changes

Return to sport after life changes, whether that is after childbirth, a period stress or illness can be challenging.

Life throws a lot of curveballs, and when it comes to getting back into exercise after major life changes—whether that’s postpartum recovery, recovering from illness, or dealing with burnout—finding the right approach is key. There’s no one-size-fits-all strategy, but let’s break down some helpful tips to ease your way back into movement, sport or exercise, whatever stage you’re in.

Postpartum Recovery: Getting Back in the Game

After childbirth, getting back into physical activity or return to sport can feel like a huge hurdle. But moving again has some seriously positive benefits for both your body and mind.

Why Exercise After Baby is a Game-Changer

• Mental Health: Physical activity can reduce the risk of postpartum depression. Having a baby is a major life shift, and movement can help manage those emotional ups and downs.
• Heart Health: Regular exercise keeps your heart healthy, which is essential as your body recovers from pregnancy.
• Weight Management: Exercise supports a healthy weight, which can be a great confidence booster.
• Better Sleep: Beyond the usual midnight feeds and crying baby, getting active can help improve your sleep patterns.
• Pelvic Floor Health: This one’s super important. Strengthening your pelvic floor can help avoid issues like urinary incontinence.
• Sense of Well-Being: That endorphin rush is real! Regular physical activity helps you feel better about yourself and boosts your confidence.

The World Health Organization (WHO) suggests aiming for at least 150 minutes of moderate-intensity aerobic activity each week after childbirth. This can include things like walking, swimming, or even some light strength training. It’s all about listening to your body and moving at your own pace.

What if You Were Active Pre-Pregnancy?

If you were a regular at the gym or doing high-intensity workouts like CrossFit before pregnancy, you’re good to continue your routine during pregnancy (with some adjustments) and after childbirth. But remember—take things slow, especially if you’re recovering from a C-section.

Moving Through Recovery: From Illness to Full Fitness

If you’ve been dealing with an illness like COVID-19, post viral fatigue or any other health setback, your life and capacity for daily living and exercise will have changed dramatically. Your return to sport and exercise after these life changes needs a careful, step-by-step approach.

A Graded Return

1. Normal Routine First: Ease back into your regular daily activities like work and socializing. This helps re-establish your routine before adding exercise.
2. Start Light: Begin with light activities like walking or cycling for 15 minutes. Focus on things that help clear your head, like a brisk walk outside.
3. Increase Gradually: Once you’re feeling more comfortable, start adding more intensity. Add bodyweight exercises and aim to push your limits a little more each week.
4. Return to Sport-Specific Training: As you get stronger, add sport-specific drills or more challenging exercises to build back your fitness.
5. Pre-Illness Fitness: Eventually, you’ll want to return to your pre-illness fitness level, but always listen to your body and seek professional advice if needed.

Please note, if you have or suspect that you have a post-viral fatigue, ME/CFS, POTS or other cause for ongoing illness it is important that exercise is prescribed in line with these diagnosis. Occupational Therapy, counselling, nutrition and other supports may also be needed to help you return to sport after these life changes.

Overcoming Chronic Stress or Burnout: The Road to Recovery

Burnout is something that sneaks up on you. It’s not just physical fatigue—it’s emotional and mental exhaustion too. If you’re struggling with burnout, exercise can be a huge help, but the key is to take it slow and listen to your body.

Common Symptoms of Burnout

• Low energy, anxiety, irritability
• Trouble concentrating, muscle tension, and fatigue
• Poor sleep and appetite loss

How Exercise Can Help

• Improved Mood: Just 30 minutes of moderate exercise can work wonders on your mood, making you feel less tired and more motivated.
• Better Sleep: Exercise helps regulate your sleep cycle, especially if you can get outdoors.
• Reduced Anxiety: Exercise releases endorphins that help reduce stress and anxiety.
• Increased Self-Confidence: As you get stronger, your confidence builds, both physically and mentally.

Starting Your Recovery Journey After Burnout

1. Acknowledge Burnout: Accept that you’re experiencing burnout and give yourself grace. Don’t rush back into intense training.
2. Start with Low-Impact Activities: For the first two weeks, stick to light activities like walking, gentle yoga, or stretching. These will help your body and mind reconnect with exercise without feeling overwhelmed.
3. Prioritize Recovery: Take rest seriously. Hydrate, eat nourishing food, and get plenty of sleep.
4. Increase Intensity Slowly: After two weeks, you can start to add more intensity, but keep it manageable. Try bodyweight exercises or low-intensity cardio like walking or jogging.
5. Set Realistic Goals: Aim for consistency, not performance. Set small goals like exercising 3 times a week for 20 minutes, then gradually increase from there.
6. Mental Health Matters: Pay attention to how your body and mind feel after each session. If it’s helping you feel relaxed and energized, you’re on the right track. But if it starts to feel like a chore again, dial it back.
7. Find Fun Activities: To avoid burnout in the future, choose activities you enjoy. Maybe you’ll try swimming, hiking, or a dance class. Social activities can also help keep things fun and motivating.
8. Track Your Progress: Keep a journal or log to track how your body is responding. Adjust your goals based on how you feel each week.
9. Get Support if You Need It: If you’re really struggling, consider consulting a professional—whether a fitness trainer or therapist—to guide you through this process.

Wrapping It Up: Patience is Key

Whether you’re recovering from childbirth, an illness, or burnout, the most important thing is to be patient with yourself. Start slow, listen to your body, and allow yourself to progress at your own pace. Building back your fitness is a journey, not a sprint, and every step forward counts.

So, what’s the takeaway? Don’t rush it. Prioritize your recovery and take each day as it comes. Your body—and mind—will thank you.

 

Written by Amy McNicholas (Physiotherapist)

Amy is a physiotherapist who has extensive experience working with athletes for injury rehabilitation and return to sport planning. She uses exercise rehabilitation, manual therapy treatments, pain management and injury rehabilitation. Amy developed the Perform; For Her strength training program to address the unique needs of women in sport.