Motherhood is flat out exhausting.

After delivery, your body feels like it’s run a marathon with a 60 pound weight vest.

Your hormones are insane, sleep is non-existent, and we don’t even know what day it is half the time.

It can be hard to think about squeezing in a workout when just brushing your teeth feels like a win.

Why Even Think About Getting Back Into Exercise After Delivery?

Let’s start with the obvious question: why are we doing this? We are sooooo tired.

You’re adjusting to life with a newborn. Here’s why it’s worth it:

• Energy Boost: It sounds counterintuitive, but moving your body actually gives you energy. You know the feeling when you really didn’t want to go on that run, but you push yourself to do it anyway?

• Mood Lifter: Postpartum hormones can mess with your emotions which is an understatement.

  Exercise releases endorphins and endorphins make you happy (remind anyone of Legally Blonde lol?)

  But seriously, the chemicals in your brain from exercise make a huge difference in your mental health.

• Feeling better in your skin: Exercise helps you feel better in general and more like yourself.

It’s Not About “Bouncing Back”

Let’s get one thing straight - this blog is not about getting back into your pre-pregnancy jeans.

We are not talking about trying to “bounce back.”

Your body just grew a human, and that’s incredible.

Exercise after delivery is about feeling good and taking care of your mental health.

Benefits That Go Beyond the Surface

Here are some other awesome benefits you might not expect:

1. Improves Sleep (Sooooo Much!)

Newborns and sleep deprivation go hand in hand.

While exercise won’t magically make your baby sleep through the night……it can help you sleep better when you get the chance.

2. Eases Postpartum Recovery

Pregnancy and delivery can wreak havoc on your core, back, and pelvic floor.

Exercises like walking or postpartum yoga helps rebuild these areas.

3. Reduces Stress

Motherhood is stressful. Exercise helps with that.

Even a quick 10-minute workout can shift your anxious or stressful energy into something productive that will make you feel better.

4. Supports Mental Health

Moving your body—even a little—can be a natural way to improve your postpartum mental health.

It doesn’t replace therapy, but it’s an amazing tool to have and use.

Tips to Get Started

Starting is the hardest part. Here are some tips:

Start Small

You don’t need an hour-long routine. You don’t have to workout every day.

Just pick two or three days a week to do some movement for 20 minutes. Box checked!

Listen to Your Body

Your body is healing, so be gentle with it.

If you had a C-section or complications, talk to your doctor before starting anything new.

Make It Fun

Workouts don’t have to be tedious, dreadful, and boring.

Do stroller workouts, make a fun playlist with old school rap, or try a mom-and-baby class.

The best workout to do is the one you can be consistent with.

Involve Your Baby

I remember running on the treadmill in my basement while my baby watched happily in his bouncer.

You can get creative and do squats with your baby or core while they are doing tummy time.

Celebrate the Wins

Did you manage to get in 1 workout this week? Celebrate it. Every little bit counts.

Being Real

There will be days when working out feels impossible and like the very last thing you want to do — that’s okay.

Some days, rest really is the best choice.

The key is to show yourself grace and take things one step at a time.

Being Real

There will be days when working out feels impossible and like the very last thing you want to do — that’s okay.

Some days, rest really is the best choice.

The key is to show yourself grace and take things one step at a time.

With love and solidarity,

Ready to start feeling more like yourself? Let’s connect!

As a perinatal mental health therapist, I will help you thrive as a new mom. Reach out for a free consultation today!

Related Articles:

Benefits of Exercise in Postpartum Depression

What Does Self Care Mean?

Sources:

Dipietro L, Evenson KR, Bloodgood B, Sprow K, Troiano RP, Piercy KL, Vaux-Bjerke A, Powell KE; 2018 PHYSICAL ACTIVITY GUIDELINES ADVISORY COMMITTEE*. Benefits of Physical Activity during Pregnancy and Postpartum: An Umbrella Review. Med Sci Sports Exerc. 2019 Jun;51(6):1292-1302.

Sheffield KM, Woods-Giscombé CL. Efficacy, Feasibility, and Acceptability of Perinatal Yoga on Women's Mental Health and Well-Being: A Systematic Literature Review. J Holist Nurs. 2016 Mar;34(1):64-79.

Postpartum Body Changes: What to Expect After Giving Birth. https://www.brootedwellness.com/post/postpartum-body-changes-what-to-expect-after-giving-birth