Move It Mama

Exercise During Pregnancy and Beyond

The truth is exercise in pregnancy may sound a little like a root canal, but it’s one of the very best things you can do for yourself and your baby. Exercising while you’re pregnant isn’t about going for the gold (or fitting into your forever skinny jeans in a few weeks) – it’s about keeping your body strong, flexible and healthy so that you can stay comfortable throughout of pregnancy – and hopefully help it go more smoothly. And once the baby is born, postpartum exercise can do wonders for helping you lose the baby weight, regain your strength and carve out that much-needed “me time.” But with all that advice, it’s only human to worry: What is safe? What works? And where do you even begin? So let’s break it all down and get you moving with confidence.

Gentle moves for new moms

When it comes to exercising during pregnancy, the objective is to feel your best so that you stay healthy and keep energized. Walking is one of the easiest, safest ways to stay active — it’s low impact and easy on your joints, and you can do it almost anywhere. For those who want something a little more refreshing, there’s swimming. It’s a full-body workout without putting stress on your joints, and let’s face it, the sensation of floating in the water is pretty darn fabulous when you’re carrying some extra weight.

Prenatal yoga is also a great way to keep limber and centered. It allows you to stretch and strengthen muscles, work on your balance, focus on breathing — all of which will be helpful while giving birth. And it’s a wonderful way to find some quiet, meditative time for yourself.

As your pregnancy continues, pay close attention to what your body is telling you. What felt comfortable in the first three months might feel a bit harder in the third. Adjust your workouts as necessary — slow down, lower the pace, bring in softer exercises. The most important thing is to keep moving, in a way that feels good and respects your body’s changes.

Why exercise during pregnancy matters

Look at exercise during pregnancy as self-care: Something you do to feel better physically and emotionally. Staying active also works wonders on your circulation from a physical standpoint; exercise keeps the blood flowing, which means less swelling in the ankles and feet. And regular exercise may lead to better sleep — a critical advantage when you’re dealing with a burgeoning belly and late-night trips to the bathroom.

But the advantages do not end there. And exercise is also a potent mood booster. It lowers stress, improves mood and may even help with those inevitable mood swings. When you move your body, you activate endorphins which are mood enhancers that already lift your spirits and balance out the rest of the day with a positive start.

And the big day — labor. And let’s not forget about it. Exercising regularly helps get your body in shape for childbirth, as it strengthens the muscles you’ll be using during delivery. It ratchets up your stamina, too, which can be a monumental help if labor hangs on longer than you anticipated. But while exercising now can help take care of your body in the short-term, it’s really setting you up for a smoother, more manageable labor. So, tie up those sneakers or unroll the yoga mat; your body (and mind) will thank you!

Breaking a sweat after baby

The idea of jumping back into exercise after giving birth can feel daunting, but the good news is that there’s no rush. Start slowly, and listen to your body. Typically, you can begin with gentle exercises within a few weeks after delivery but always check with your healthcare provider to make sure you’re ready.

One of the best places to start is with pelvic floor exercises. These help strengthen the muscles that were stretched during pregnancy and childbirth. Think of it as rebuilding your foundation from the inside out. Simple exercises like Kegels can make a big difference in your recovery.

Walking is another great way to ease back into movement. It’s low-impact, you can do it with your baby in tow, and it helps get your body used to being active again. As you start to feel stronger, you can gradually increase the intensity of your workouts. Adding in light strength training or more vigorous walking can help rebuild muscle tone and stamina.

Remember, this isn’t about bouncing back—it’s about healing, rebuilding, and taking care of your body as it adjusts to its new normal. Give yourself grace, take it one step at a time, and know that every little bit of movement is a step towards feeling stronger and more like yourself again.

How to build an exercise routine

It can be hard enough to find time for exercise when you have a newborn, but something workable is what we’re going for here. Begin small — even short bursts of activity over the course of the day count, whether it’s taking a quick walk with your stroller or doing a 10-minute yoga session while your baby is napping.

Building a routine that works for your life is being flexible. Some days are going to be more difficult than others, and that’s just fine. The trick is to maintain a realistic routine that will be easy to follow, such as going for three little workouts per week and then ratchet up over time.

Motivation can be tough to come by, especially when you’ve been burning the candle at both ends. But try to key in on those good feelings you get from moving your body, even for a few minutes. Acknowledge small victories and remember that each workout is bringing you closer to feeling stronger and more energetic.

As always, postpartum exercise is about progress — not perfection. Be gentle with yourself, chant aarohan and keep moving forward — literally as well as metaphorically!

Final musings

Exercise during pregnancy and postpartum is about feeling good, not fitting into someone else’s standards. Do it at your speed and just have fun with it. For more motherhood inspiration, take a look at our other blogs. Or get in touch with Paper Birch Therapy if you need extra support. We’re here for you!