Pick one small movement that fits your life today.
Pick one small movement that fits your life today
It could be as little as five minutes of walking or comfortable stretching. That single choice is the goal, not a full fitness plan. Movement is about how you feel, not how you look.
A lot of messaging about exercise after birth is about getting your “pre-baby body” back. This is outdated and often harmful advice. The more important goals of movement during this period are to lift your mood, ease fatigue and support your physical recovery — not to “get back in shape" as quickly as possible. Aim to rebuild your foundation: prioritize pelvic floor and core recovery, then gradually rebuild strength and fitness over time.
Another common misconception? That being cleared for exercise at six weeks postpartum means your body is fully healed and ready to return to pre-baby fitness routines. In reality, postpartum recovery can take anywhere from a few months to a year or more, depending on the person and their birth experience.
Some people feel ready soon after birth to return to fitness. Others don’t — their body may feel different, less stable or just plain tired. Feeling ready isn’t just about physically recovering from birth. Caring for a baby, sleep deprivation, feeding and the demands of daily caregiving all place a lot of stress on the body and affect energy, strength and movement long after the six-week mark.
What the evidence shows
Recent guidelines suggest that being physically active after birth is linked to a lower chance of depression, as well as less severe symptoms of depression and anxiety.
This fits with broader Canadian clinical guidance for perinatal mental health. Being physically active is one way to prevent and ease milder depression and anxiety during pregnancy and after birth. This is alongside other interventions like talk therapy, peer support and, where needed, medication.
The benefits go beyond mood. Regular, moderate activity in this period is also linked to a lower risk of urinary incontinence (leaking urine, which is common after birth) and type 2 diabetes, along with less lower-back and pelvic pain. And rather than draining you, movement actually reduces fatigue.
If you're worried about whether it's safe, the research behind the guidelines is reassuring: it shows no increased risk of injury or other harm, and no negative effect on breast or chest milk.
When it's safe to start
Soon after birth, unless otherwise directed by a healthcare provider, you can begin with light movement: gentle walking, deep belly breaths and gentle stretching are all good starting points. Listen to your body and do only what feels comfortable in those early days and weeks. The goal is to add to your wellbeing, not challenge it. Certain health conditions might make exercise more challenging, so it's recommended to discuss the pros and cons of moderate-to-vigorous physical activity with your healthcare provider.
How much, and what kind
The general target is to build toward two hours of moderate activity a week (things like brisk walking or cycling) spread over four or more days, with a mix of aerobic movement and some strength work. Daily pelvic floor muscle training is also recommended to support recovery and lower the risk of leaking. Pelvic floor physiotherapists can show you the right technique, which makes a real difference. Our Service Finder can help you find the support you’re looking for.
One thing to remember: two hours is something to build toward gradually, not where you should start. Short sessions count, and any additional movement you do with your baby counts. The point is direction, not arriving somewhere by a deadline.
When it's genuinely hard to move
If moving feels close to impossible right now, that makes complete sense, and you certainly aren’t alone.
New parents face real barriers to self-care. Broken sleep, low mood, the constant work of caring for a baby and simply not having a spare 10 minutes all make movement difficult. And the moment it could help most is often the time it's hardest to begin. None of that means you're failing.
Any progress, however small it seems, still benefits your physical and mental health. This may depend on getting support from partners, family and community. It could mean having someone hold the baby, take a task off your plate or come with you to an appointment. If that support isn't there, the difficulty you're feeling is about circumstances, not about you. Our Service Finder has identified many services that may help.
Start small this week
Don’t worry about a routine. What is a way to move your body that you enjoy? Dancing in the kitchen? Gentle yoga? Gardening? Walking with your baby carrier? Start there — you just need one small thing that fits your actual life.
Pick one small form of movement that fits your life today.
References
This article was developed using sourced educational content from Canadian Perinatal Mental Health Trainings (CPMHT), and informed by the collective knowledge and expertise of CPMHT professionals and Karen Clarke, BA, MSW, RSW, Doula (Open Book Doula, Counselling and Consulting Services), as well as the following cited research and clinical practice guidelines:
Canadian Network for Mood and Anxiety Treatments. Seeds of Hope: Nurturing Mental Health and Managing Perinatal Mood, Anxiety, and Related Disorders. Patient and family guide. 2024.
Davenport, Margie H., Stephanie-May Ruchat, Alejandra Jaramillo Garcia, Muhammad Usman Ali, Milena Forte, Nicole Beamish, Karen Fleming, Kristi B. Adamo, Émilie Brunet-Pagé, Radha Chari, Kirstin N. Lane, Michelle F. Mottola, and Sarah E. Neil-Sztramko. "2025 Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep throughout the First Year Postpartum." British Journal of Sports Medicine 59, no. 8 (2025): 515–26. https://doi.org/10.1136/bjsports-2025-109785.
Shea, Alison, Naana Afua Jumah, Milena Forte, Christina Cantin, Hamideh Bayrampour, Kim Butler, Diane Francoeur, Courtney Green, and Jocelynn Cook. "Guideline No. 454: Identification and Treatment of Perinatal Mood and Anxiety Disorders." Journal of Obstetrics and Gynaecology Canada 46, no. 10 (2024): 102696. https://doi.org/10.1016/j.jogc.2024.102696.
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