10 Benefits of Postnatal Exercise

The postpartum period is often focused on caring for your newborn, but it's equally important to look after YOU. Exercising after pregnancy offers such a range of physical, emotional, and mental benefits which can aid your recovery and boost your overall well-being. Whether you're eager to return to your pre-pregnancy fitness level or simply want to feel healthier and more energised, incorporating movement into your daily routine can make a significant difference. Here are ten compelling reasons why you should prioritise working out after pregnancy:

1. Boosts mood + reduces postpartum depression

Postpartum depression affects many new mothers. Exercise is a natural way to help manage these feelings by releasing endorphins, the body’s feel-good hormones. Regular physical activity can elevate your mood, reduce anxiety, and lessen the risk of postpartum depression, helping you feel more emotionally balanced.

2. Improves energy levels

Caring for a newborn is physically and mentally exhausting. Even with the inevitable sleepless nights, incorporating light workouts into your day can actually increase energy levels. Exercise improves circulation, boosts stamina, and helps you manage the demands of having a new baby in ways you may not realise.

3. Supports healing + recovery

Your body goes through so many changes during pregnancy and labor. Specific postpartum exercises encourage healing in different ways, such as improving blood flow, strengthening the core, reducing shoulder rounding, etc.

4. Strengthens pelvic floor muscles

Pregnancy and childbirth can weaken the pelvic floor muscles, leading to issues such as incontinence. Incorporating pelvic floor exercises into your workouts can help rebuild strength in this area, improving bladder control and overall pelvic health.

5. Enhances core strength

The abdominal muscles can become stretched or separated during pregnancy, a condition known as diastasis recti. Postpartum workouts focused on core rehabilitation can help rebuild these muscles, improving core strength and reducing lower back pain.

6. Increases functional fitness

Functional fitness exercises are so important! They mimic real-life movements (like lifting, bending, squatting), which help strengthen the muscles needed for daily tasks like carrying a baby, lifting car seats, or pushing strollers. It allows you to keep up with your little one from so many levels.

Pregnancy changes your centre of gravity, which can impact balance and coordination. Functional exercises, especially those that engage multiple muscle groups, can help improve balance after pregnancy and prevent injury, making it easier to return to everyday activities safely.

7. Promotes better sleep

Sleep deprivation is a common challenge for new mothers. Exercise has been shown to improve sleep quality, making it easier to fall asleep and stay asleep when you get the chance. While your sleep schedule may still revolve around your baby, the sleep you do get will be more restorative.

8. Aids weight loss

Fitness goals are different for everyone, and although I am not an advocate for serious weight loss straight after birth, I am all for getting back to you. Fitness can help reduce feelings of overwhelm and increase self-esteem which can in turn lead to weight loss. But I must re-iterate, this is not something we focus on at Team Bump while in the recovery process. If you’re unsure about this concept, please do get in touch.

9. Time for yourself

Exercising provides an opportunity to focus on your own needs, even if it's just for 15 minutes a day. This dedicated time helps recharge your mental and physical energy, offering a break from being with the baby. It’s a small way to reconnect with your sense of self. It may feel hard to carve out the time, but we promise, it’s worth it!

10. Boosts confidence + self-esteem

As your body heals and becomes stronger, you’ll likely experience a boost in confidence. Reclaiming your strength and fitness can help you feel more comfortable in your body, empowering you as you navigate this new chapter of motherhood.

If you need help with getting back into workouts after you've had a baby - at any point postpartum - send us a message and we’ll get back to you.

You can find more information or sign up to the workouts here: team-bump.com