The importance of exercise after pregnancy and how to get back into your routine. 


Getting back into an exercise routine can be tricky after pregnancy. However, if done properly, it’s one of the best things you can do for yourself! Here we’ll be going through the benefits of postpartum exercise, when and how to start, and tips on staying motivated.



Postpartum exercise is so important because of the positive effects it can have on our bodies both physically and mentally. There are multiple benefits of exercising as your body adjusts to getting back to normal.

Regular exercise after pregnancy can:

  • Improve cardiovascular fitness
  • Get rid of aches and pains from pregnancy
  • Promote weight loss
  • Strengthen and tone muscles
  • Boost energy levels
  • Reduce stress
  • Help prevent postnatal depression
  • Promote better sleep


When and how to start:

While it’s tempting to dive head first into your new exercise regime after pregnancy, it’s important not to overdo it. Even if you feel great, your body needs time to recover after going through such major changes. With that being said, if you had an uncomplicated delivery, it’s generally safe to start light exercise a few days after giving birth. If you had a C-Section or a more complicated birth, talk to your health care provider about a good time to start regular exercise again.

The Department of Health and Human Services recommends at least 150 minutes of moderate intensity aerobic activity per week after pregnancy. There are plenty of ways to split this up. One easy suggestion is to fit in 30 minutes per day for 5 days per week and rest the other two days. A perfect way to get back into the swing of things is to start with something simple such as a daily walk. Feel free to take your baby along in a stroller as an added bonus!

Try these 5 postpartum exercises:

Remember – getting back into exercising should be a gradual process! Rather than trying to speed through it, take your time and enjoy it as you get closer to normalcy.


Staying motivated:

Sticking to your fitness goals and staying motivated can be extremely difficult when caring for a newborn. Hormonal changes can make you emotional and some days you might feel too tired for a full workout. But don’t let that stop you! These are some tips for how to stay on top of your fitness goals:

  • Use your support system – seek help from your partner, family, and friends. These are the people who can help hold you accountable and offer a helping hand when you need a free 30 minutes for a quick workout.
  • Stay organized – schedule times out of your week that you can dedicate to physical activity.
  • Include your baby – either in a stroller while you walk or offering moral support on the floor next to you while you’re doing exercises.


Nobody says exercising after pregnancy is easy, but it can have such a positive effect on your body. Most importantly, it’ll give you that extra energy that could be handy when taking care of your little one!