Getting Back Into Exercise After Having a Baby: Finding What Works for You

Getting back into exercise after having a baby can feel daunting. Your body has changed, your routine isn’t consistent and you’ve now got a new tiny human that you’re responsible for.

But getting back into exercise doesn’t need to be complicated. The key is to find something that works for you, your body and your current stage of motherhood without adding to the mental load.

Find something that works for you

As a group exercise trainer for mums, something I hear regularly is that they enjoy coming to classes because it's easy. Not easy in terms of being physically easy, but because they just have to turn up and are told what to do. They don’t have to think about what exercises to do, they don’t have to worry about their child fussing and annoying others, and they don’t have to worry about judgement - because everyone is a mum and everyone understands.

I may be biased, but this is why I think group classes for mums are so good. They don’t add to the mental load too much and that is so important for mums returning to exercise. It also provides an opportunity to connect with other mums and build a village. I will say though, that it’s important to ensure the trainer is suitably qualified and has experience working with postpartum women, so they can offer different exercise options and modifications to suit different stages of postpartum recovery.

But group classes aren’t the only option.

You might have childcare available, which gives you the opportunity to escape the house and exercise without interruptions. This might mean having a conversation with your partner or a family member about the importance of exercise for your physical and mental wellbeing and making a plan so you can get it done. It’s not selfish - it’s a basic need.

Another option is getting your workout in with your baby with you. This could be going for walks (walking to get your morning coffee is great motivation in my opinion), or following a simple exercise programme at home that is achievable around the ever-changing schedule of a baby. Exercising with a friend is another motivation booster.

Regardless of how you choose to add movement to your postpartum journey, exercise is more than just building physical strength. It’s a really valuable way to look after your mental wellbeing during a huge period of change.

Start where you are

So you’ve reached the six-week mark and been given the “all clear” to exercise again. But an “all clear” doesn’t necessarily tell you what your body is ready for – so where do you start?

Firstly, tune in to how you’re feeling. Do you have any aches, pains, leaking, heaviness or discomfort? If the answer is yes, I would strongly recommend seeing a women’s health physio for an assessment.

In fact, I think a postpartum assessment can be incredibly valuable, even if you aren’t experiencing those symptoms. It’s a fantastic way to get an insight into how your pelvic floor and core are functioning and can give you direction, confidence and reassurance when you’re returning to exercise. If you’ve had a caesarean section, discussing scar mobilisation can be beneficial too.

If seeing a physio feels out of reach financially, it’s worth checking whether you might be eligible for ACC cover. ACC covers some maternal birth injuries, which can include physiotherapy.

Secondly, start slowly and progress gradually. Your body has been through a lot with pregnancy and birth, so be realistic about the timeline of your recovery.

By this six-week point, you have probably (hopefully!) managed to venture out for some short walks and done some basic pelvic floor and core strengthening exercises. If you haven’t, that’s where I would recommend you begin. 

Gradually build from there

Once you’re feeling ready for more, you can increase the difficulty of your exercises and start adding bodyweight, banded or light-weight exercises for example, squats, bridges, lunges, overhead press and banded rows.

Focus on good form and technique, get comfortable with movements and practise coordinating your breathing and managing pressure as you exercise before worrying too much about the weight you’re lifting. 

From there, you can gradually add weight, repetitions or sets to build muscle and strength.

Don’t forget to fuel yourself as you become more active. Your body is still recovering from pregnancy and birth, you might be running on limited sleep, and if you’re breastfeeding, you’re also using extra energy to produce milk. Making sure you eat enough and stay hydrated will support your recovery and give your body what it needs to keep up with your activity. 

You might eventually feel ready to introduce higher-impact exercises such as jumping or running.  For running in particular, the Return to Running Postnatal Guidelines developed by Tom Goom, Gráinne Donnelly and Emma Brockwell recommend waiting until around twelve weeks postpartum before beginning a gradual return to running. This isn’t a magic date when everyone will suddenly be ready, but it can be a helpful timeframe to work towards while you build your strength and gradually increase your tolerance to impact. 

Tune in to how your body feels during exercise and afterwards. If you experience pelvic floor discomfort or anything that doesn't feel right, consider regressing to a less challenging exercise and/or seek help from a women’s health physio. These symptoms are information from your body, not something to fear.

Give yourself some grace

Whatever you choose to do, I think it’s important to give yourself grace.

Motherhood is messy and it’s genuinely hard to stay consistent, especially with babies and young children. Every day will probably look different, and you might not always be able to make exercise work at a specific time or place.

That’s ok.

Some days you’ll manage a full workout. Some days you’ll get out for a walk. Some days you’ll do ten minutes in your living room while your baby is doing tummy time. And some days, it just won’t happen.

The goal isn’t perfection. It’s finding ways to add movement into your life that work for you in this beautiful, messy, unpredictable, whirlwind of a season.