After having a baby, you’re in a whole new season of life—emotionally, physically, and yes, logistically. Between feedings, diaper changes, and figuring out how to get more than three hours of sleep, exercise might feel like the last thing on your list.
But moving your body—gently, intentionally, and with love—can be one of the most powerful ways to support your recovery, boost your mood, and reconnect with yourself again.
Start With the Right Mindset
The biggest advice I can offer?Be kind to yourself.
Now is not the time for “bouncing back” or setting unrealistic goals. Your body just did something incredible. You don’t need a six-week challenge—you need grace.
Staying active after baby is not about chasing your pre-baby jeans. It’s about moving your body in a way that feels good. Small, intentional movement can do more for your energy and mental health than any hardcore routine.
Think baby steps, not big leaps.
Walking is a Superpower
When in doubt, go for a walk. It sounds simple, but walking is one of the best, most gentle forms of postpartum movement. And the best part? You can do it with your baby.
Use a stroller or try babywearing—whichever feels easier in your season. Being outside isn’t just good for your body; it’s good for your mind. Sunshine, fresh air, and a little movement can work wonders on those tired, foggy days.
Plus, your baby benefits too. Outdoor time helps regulate their circadian rhythm, which may help with sleep (hallelujah!).
When You’re Ready: Try Jogging (Slowly!)
Once your body is fully healed and you’ve been cleared by your provider, you might feel ready to take your walk up a notch. Enter: the jogging stroller.
Jogging with a baby is a fun way to get moving again—but take it slow. Even a 10-minute light jog can be enough to get your heart rate up and lift your mood. The goal isn’t a marathon—it’s to reconnect with your body.
Choose smooth paths, avoid bumpy trails at first, and always make sure baby is properly secured in a stroller designed for jogging.
At Home? Move While Baby Naps
You don’t need a gym or an hour-long block of time to move your body. Some days, I’d do simple stretches or short YouTube workouts while the baby napped or played nearby. Five minutes here, ten minutes there—it all adds up.
Postpartum yoga, pelvic floor work, and bodyweight movements like squats and bridges are gentle ways to rebuild strength without overdoing it.
Fuel Your Body and Listen to It
Staying active isn’t just about movement—it’s also about taking care of your body from the inside out.
Make sure you’re staying hydrated, especially if you’re breastfeeding. Keep a water bottle nearby at all times (I basically lived with one attached to me those first few months). Eating nourishing foods—whole grains, fruits, veggies, lean proteins—can help support your energy and recovery.
Most importantly, listen to your body. If something doesn’t feel right, slow down. If you’re tired, rest. Postpartum recovery isn’t linear, and pushing too hard too soon can lead to setbacks. Go at your own pace. Rest is part of the process, too.
Final Thought: Movement is Self-Care, Not a To-Do List
At the end of the day, staying active after having a baby isn’t about doing more. It’s about tuning in, not checking off. Movement should feel like self-care, not another task.
Start small. Walk often. Stretch gently. Drink water. Eat well. Rest when you need it.
And above all—celebrate the effort, not the intensity.
You’re doing amazing, mama.