Self-Care for New Mothers: Simple Steps for Postpartum Recovery

The Importance of Self-Care in Your Postpartum Fitness Strategy

The arrival of a baby signifies a significant transformation in life. As you begin your postpartum fitness strategy, prioritizing self-care is not merely an optional addition—it is crucial. Without sufficient rest, proper nutrition, emotional support, and gentle physical activity, you may experience a slower recovery, diminished energy, and a lack of confidence.

Studies indicate that self-care practices among new mothers are often surprisingly inadequate. For instance, one research study revealed that only approximately one-third of postpartum women engaged in “good” self-care practices. (BioMed Central) Furthermore, it is noteworthy that starting early and suitable physical activity has proven benefits for mood, physical fitness, and overall well-being. (ResearchGate)

Consequently, crafting your postpartum fitness strategy involves more than just exercise. It encompasses the integration of self-care activities—exercise, rest, nutrition, mental health, and postpartum recovery—enabling you to flourish as a new mother.

Comprehending the Postpartum Period: Your Initial Step

Before you begin your workouts, take a moment to comprehend what your body and mind are currently experiencing. This understanding will ensure that your postpartum fitness plan aligns with your present circumstances.

Physical Transformations Following Birth

• Your uterus is contracting, hormone levels are fluctuating, and pelvic floor muscles are in the process of recovery.
• Recent studies indicate that focused pelvic-floor muscle training during the first year postpartum can significantly lower the risk of urinary incontinence and pelvic-organ prolapse. (University of Alberta)
• Engaging in postpartum exercise may enhance aerobic fitness, insulin sensitivity, and lipid profiles. (Wiley Online Library)
• Fatigue is prevalent—one meta-analysis found that exercise during the postpartum phase may alleviate fatigue. (Wiley Online Library)

To discover safe and effective postpartum exercises
Read our full guide on the postpartum Safe and effective exercises that help you heal and stay strong after childbirth.

Emotional and mental health changes

• The transition to motherhood frequently brings about increased emotional intensity—feelings of joy, overwhelm, anxiety, and at times, sadness.
• Self-care is closely associated with mental health: mothers who engage in effective self-care practices frequently report enhanced well-being. (BioMed Central)
• Engaging in physical activity has been demonstrated to enhance the quality of life for postpartum women, positively affecting mood, social support, and physical health. (ResearchGate)

In-depth guidance for Perinatal Mental Health
Read our full guide on the Perinatal Mental Health that help you heal and stay strong after childbirth.

Key Areas for Self-Care in the Postpartum Phase

Creating Your Postpartum Fitness Plan – A Step-by-Step Guide

Next, let us create a customized postpartum fitness plan that respects your body, accommodates your schedule, and acknowledges your new responsibilities as a mother.

1st Step – Evaluate Your Current Status

• Select a moment when you feel relatively well (typically at least 6 weeks postpartum if you have had an uncomplicated delivery; or as recommended by your healthcare provider).
• Consider the following questions: How is my pelvic floor? Do I have diastasis recti (abdominal separation)? How much sleep am I receiving? How is my emotional state? What does my nutrition look like?
• Utilize this evaluation to establish realistic expectations for your fitness plan.

2nd Step – Establish Achievable Short- and Medium-Term Objectives

• An example of a short-term objective: Engage in continuous movement for 15 minutes × 3 times this week through walking or gentle core exercises.
• An example of a medium-term objective: Within 8–12 weeks, maintain a plank position for 30–45 seconds, participate in one postnatal class, and experience reduced fatigue.
• Ensure that your objectives align with the self-care categories outlined in Table 1.

3rd Step – Organize Your Plan

Here is a proposed structure that you can modify to fit your circumstances:

• Warm-up (5–10 minutes): gentle walking, dynamic stretches.
• Pelvic-floor + core activation (5–10 minutes): for instance, kegel holds, pelvic tilts, deep breathing exercises.
• Main workout (10–20 minutes): depending on your energy levels—this could include body-weight circuits, walking with a stroller, or postnatal yoga.
• Cooldown & reflection (5 minutes): stretching, mindfulness, and journaling about your feelings.
• Self-care evaluation: After your workout, ask yourself: Was this too much or too little? How did my body respond?

4th Step – Incorporate Self-Care Practices

Your fitness plan is enhanced when combined with self-care practices:

• Sleep strategy: Utilize naps, share nighttime responsibilities if feasible, and reduce screen time before bedtime.
• Nutrition practice: Keep healthy snacks within reach, and plan meals in advance whenever possible.
• Emotional support: Join a community for new mothers or arrange a catch-up with a friend.
• Movement integration: Carry your baby in a wrap, take walks outdoors, and use the fitness plan as your designated “me-time.”

5th Step – Track Progress & Make Adjustments

• Utilize a straightforward log-sheet or journal to document: date, type/length of workout, energy level (1–10), mood, and any pain or discomfort.
• Reevaluate every 4–6 weeks: if you notice an increase in strength, slightly raise the intensity; if you feel fatigued or sore, reduce it accordingly.
• Pay attention to your body—and if you experienced a complicated birth (such as a C-section) or have medical issues, seek advice from your healthcare provider prior to increasing your activity level.

Sample Weekly Schedule for Your Postpartum Fitness Regimen

Here is an example that you can adjust according to your schedule, recovery, and your baby’s routine:

This structure supports your postpartum fitness plan while also allowing space for rest, nutrition and emotional nourishment.

Common Obstacles & Strategies to Address Them

“I don’t have time”—does this resonate?

Transition phrases such as therefore, however, and meanwhile can assist with planning:

 – However, even 10 minutes is beneficial: it’s better than nothing and helps to build momentum.

 – Meanwhile, utilize your baby’s nap time to quietly stretch, journal, or plan your next workout.

 – Therefore, consider movement not as a distinct event, but as something integrated into your daily routine.

Low energy and fatigue

– Acknowledge that low energy is a common experience postpartum.

 – Instead, opt for shorter, less intense workouts at first, and prioritize rest.

 – Similarly, refrain from comparing yourself to your pre-baby fitness levels—your body has accomplished remarkable things.

Pelvic floor/core concerns

– Because studies indicate that targeted training reduces pelvic-floor dysfunction. (University of Alberta)

 – Therefore, incorporate pelvic-floor activation early in your regimen, even before resuming “normal” workouts.

 – Conversely, if you experience significant diastasis recti or pain, seek physiotherapy and modify your plan accordingly.

Motivation declines

– Join a new-mum group or class for social support.

 – Establish realistic milestones (for example, “Attend one class this month”).

 – Utilize a tracker or share your plan with a partner or friend to foster accountability.

Research & Evidence That Supports Your Plan

• A comprehensive review of postpartum exercise revealed enhancements in quality of life, psychological well-being, and physical functioning through practices such as yoga, Pilates, and pelvic-floor training. (ResearchGate)
• A meta-analysis indicated that engaging in exercise during the postpartum phase may alleviate fatigue. (ScienceDirect)
• Research conducted in Ethiopia showed that only 33% of postpartum mothers engaged in effective self-care practices; significant factors included counseling, partner involvement, and institutional delivery. (BioMed Central)
• Guidelines and educational materials stress that new mothers who adopt self-compassion and incorporate physical activity early on experience improved outcomes. (sirc.ca)

This body of evidence underscores that your postpartum fitness plan—when designed with self-care as a priority—can significantly aid in both physical recovery and emotional resilience.

Bringing It All Together

In conclusion: By incorporating self-care into your postpartum fitness regimen, you establish a sustainable route—one that respects your physical healing, emotional health, and evolving role as a mother.

Keep in mind:

• Begin at your current state; avoid haste.
• Emphasize rest, nutrition, physical activity, and emotional assistance.
• Construct your plan with a framework, yet stay adaptable.
• Utilize the research: self-care is essential, and exercise enhances your well-being.
• Monitor your development, adjust as necessary, and celebrate each achievement.

Your body has already achieved so much. By adopting a considerate and empathetic approach to your postpartum fitness strategy and self-care, you will provide yourself with the greatest opportunity to flourish as a new mother.

Trusted Research & Resource Websites for New Moms

These websites offer reliable postpartum health information:

References

• Anggraeni NPD A, Herawati L, Widyawati MN, et al. The Effect of Exercise on Postpartum Women’s Quality of Life: A Systematic Review. Jurnal Ners. 2019. (ResearchGate)
  
• Liu N. Effects of exercise on pregnancy and postpartum fatigue. [Journal]. 2020. (ScienceDirect)
  
• Tengo GA, Aliyu SA, Endalew ES, et al. Self-care practice among postpartum mothers in Karat Town, Southern Ethiopia: 2022. BMC Pregnancy & Childbirth. 2025. (BioMed Central)
  
• “A Postpartum Guide to Being Physically Active.” SIRC (Sport & Physical Activity Research). 2022. (sirc.ca)
  
• “Exercise reduces risk of common postpartum pelvic floor problems.” Univ. of Alberta. Nov 2025. (University of Alberta)
  

“Exercise reduces risk of common postpartum pelvic floor problems.” Univ. of Alberta. Nov 2025. (University of Alberta)

FAQs – Your Questions Answered

When can I start exercising after giving birth?

This depends on your birth and recovery. If you had an uncomplicated vaginal delivery, many providers allow gentle activity after 4–6 weeks, yet you should still check with your healthcare provider. If you had a C-section, complicated birth or medical issue, you may need to wait longer and progress more slowly.

Want in depth guide?

How often should I train as part of my postpartum fitness plan?

 Aim to move 3–4 times per week initially, including pelvic-floor/core work each session. As you recover, you can increase to 5 times/week—but always allow for rest days.

What type of exercises should I include?

 – Pelvic-floor muscle training.
– Core activation (pelvic tilts, heel slides)
– Low-impact cardio (walking, stroller walk)
– Strength exercises for legs, back, arms (body-weight squats, wall push-ups)
– Flexibility and mobility work (postnatal yoga, stretching)

Want in depth guide?

 Can I work out with my baby?

Yes! Stroller walks, baby-and-mom yoga, gentle body-weight circuits while baby naps are all great. Moving together helps you stay consistent and reduces the barrier of “time away”.

What if I feel pain or pelvic discomfort?

Stop high-impact or abdominal-intensive movements and consult a physiotherapist or healthcare provider. Persistent pelvic pain, heavy bleeding or urinary incontinence should be evaluated.

How do I stay motivated within my postpartum fitness plan?

 – Set small, achievable goals
– Track your progress in a log or journal
– Celebrate non-scale wins (better mood, less fatigue, stronger posture)
– Involve friends or join a class for social support
– Remind yourself that this is about wellness, not perfection