Exercise and Transitioning Back to Work
Returning to Work After Maternity Leave? Here's How to Keep Fitness Part of Your Routine
Heading back to work after maternity leave can bring a mix of emotions. You may be excited to reconnect with colleagues, nervous about a new routine, or wondering how you'll possibly fit everything into your day.
One thing that often gets pushed to the bottom of the priority list? Exercise.
The truth is, returning to work doesn't mean you have to put your health on hold. Your routine will look different than it did during maternity leave, and that's okay. This season is about finding movement that fits your life, not trying to recreate your old schedule.
Here are a few strategies that can help make fitness feel achievable, even on your busiest days.
Think shorter, not longer
You don't need an hour-long workout to make progress. A focused 20-30 minute workout can build strength, improve your energy, and help you feel more like yourself. If your schedule is packed, try fitting movement into the time you do have instead of waiting for the "perfect" opportunity. Consistency matters far more than workout length.
Schedule your workouts like appointments
Once you're back at work, your calendar tends to fill up quickly. Treat your workouts the same way you would an important meeting. Maybe that's before the kids wake up, during your lunch break, or after bedtime. There isn't one right answer, only what works for your family. Having a plan makes it much more likely that movement actually happens.
Give yourself permission to adjust
Some weeks will go exactly as planned. Other weeks your child will get sick, work will be extra busy, or you'll simply be exhausted. Instead of feeling like you've failed, adjust your expectations. Maybe your 30-minute workout becomes a 15-minute mobility session or a family walk after dinner. Every bit of movement counts. Remember, consistency isn't about perfection, it's about continuing to show up, even when life looks different than expected.
Choose workouts that fit your life
One of the biggest barriers to staying active after returning to work is time. That's why we created Fitmama Strong Online. Whether you join us live from home or press play on an on-demand workout whenever it works for your schedule, our classes are designed to fit into real life. No commute. No childcare required. Just supportive movement that meets you where you're at.
Returning to work is a big transition, but it doesn't mean your fitness journey has to stop. It simply evolves alongside your new routine. Be patient with yourself, celebrate the small wins, and remember that taking care of yourself isn't taking time away from your family, it's helping you show up as the healthiest, strongest version of yourself. We'd love to support you through this next chapter. Explore our live online, on-demand, and in-person prenatal and postpartum classes and discover how simple it can be to make movement part of your routine again.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
Our New On-Demand Prenatal Fitness and Yoga Series of classes is a great ways to stay active during your pregnancy. Each week has tons of information about prenatal fitness, labour, delivery and the postpartum period, curated especially for our prenatal population.
If you’re new to Fitmama Strong Online, try our 7-Day Free Trial Membership! You can use it at any of our Live, Online Express Strong, Express Elevate and Express Flow classes or you can try some workouts from our On-Demand Library. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!