5 Things to Consider When Returning to Exercise Postpartum

Getting back into exercise after having a baby can feel overwhelming. Your body has been through a huge transformation, and it’s important to approach postpartum movement with patience, support, and the right mindset.

Many women feel pressure to “bounce back” quickly, but postpartum recovery isn’t about getting your pre-baby body back—it’s about rebuilding strength in a way that supports your healing and long-term well-being.

Before you jump back into workouts, here are five key things to consider for a safe and empowering return to movement.

1. Your Pre-Pregnancy and Pregnancy Activity Levels

Every postpartum journey is unique. Your approach to exercise should take into account:

✅ Your fitness level before and during pregnancy
✅ How your body has changed over the past months
✅ Any complications or injuries (like diastasis recti or pelvic floor dysfunction)

If you were active before and during pregnancy, you might feel ready to return sooner ( or not). If movement wasn’t a big part of your routine, you may need to start with foundational exercises before progressing. Either way, support and guidance from a professional can be helpful.

2. Your Relationship with Exercise and Your Body

Postpartum is a time of major shifts—physically, mentally, and emotionally. Ask yourself:

💭 Why do I want to exercise right now?
💭 How do I feel about my body in this season?

Are you using movement as a way to reconnect with your body, or do you feel pressure to “fix” something?

Healthy movement should feel supportive, not punishing. Instead of focusing on weight loss or aesthetic goals, consider:

✨ Moving in ways that feel good and energizing
✨ Choosing exercises that build strength from the inside out
✨ Honoring what your body needs each day

Your body is different now—and that’s not a bad thing. Movement should help you feel strong, confident, and empowered.

3. Sleep, Support, and How Your Body Feels

Recovery isn’t just about exercise. Sleep, stress, and support all impact how you feel and how well your body adapts to movement.

Ask yourself:

🔹 Am I getting enough sleep? (Even if it’s broken, how’s my overall rest?)
🔹 Do I have support at home? (So I’m not doing everything alone?)
🔹 Am I experiencing symptoms like leaking, heaviness, pain, or extreme fatigue?

If you’re constantly exhausted or noticing signs of pelvic floor dysfunction, it’s okay to pause, reassess, and focus on healing first. Postpartum recovery is a marathon not a sprint.

4. Do You Have a Plan and Clear Goals?

Jumping back into random workouts off the internet can sometimes do more harm than good. A semi-structured, progressive plan helps you return to movement safely and effectively.

A good postpartum fitness plan should:

✅ Start with core and pelvic floor foundations
✅ Gradually rebuild strength and stability
✅ Allow for flexibility—some days, walking or stretching might be all your body needs
✅ Align with your long-term goals—whether that’s strength training, running, or simply keeping up with your little one

Your plan should be realistic and adaptable to your body’s needs. There’s no rush!

5. Have You Spoken to a Health Professional?

Getting guidance from a pelvic floor physio or postpartum fitness specialist can be a game-changer. They can assess your recovery and recommend exercises tailored to your body.

Even if you feel great, a professional can check for:

✔️ Pelvic floor function and core strength
✔️ Signs of diastasis recti or prolapse
✔️ Any lingering movement restrictions or imbalances

Having support takes the guesswork out of postpartum fitness and helps you feel more confident and empowered in your recovery.

Final Thoughts: You Deserve a Supportive Postpartum Journey

There’s no one-size-fits-all approach to postpartum exercise. What matters most is:

💛 Staying focused on your own journey
💛 Being patient with your progress
💛 Moving in a way that feels good

Your body isn’t broken—it’s healing.
You don’t need to “bounce back”—you need to rebuild.
You are strong, even on the days you feel weak.

Wherever you are in your postpartum journey, give yourself grace, time, and support. Movement is meant to help you feel good—not to punish your body.

Looking for Guidance in Your Postpartum Recovery?

I help women navigate postpartum movement with evidence-based strategies that support healing and long-term strength. If you’re ready to return to exercise with confidence and ease, I’d love to support you.

📩 Contact me to learn more about postpartum recovery programs.

💬 What has been your biggest challenge with postpartum exercise? Drop a comment below—I’d love to hear from you!