because postpartum exercise for mental health really works…
Before you roll your eyes, hear me out. Nobody’s asking you to shred, bounce back, or turn your living room into a gym with resistance bands and a toddler strapped to your chest. Movement during the postpartum phase is all about tiny wins that help you feel like yourself again.
Why Movement Actually Works
You’re tired. You’re touched out. Your abs haven’t seen each other since your second trimester. So why does every expert, including the World Health Organization, ACOG, and the mental health community, keep recommending exercise?
Because even a little movement can:
- Increase your feel-good chemicals (hello, endorphins)
- Decrease stress hormones (bye, cortisol)
- Help regulate your sleep cycles
- Support postpartum recovery and blood flow
- Give you a few precious minutes to breathe without someone hanging on your nipple
In fact, the American College of Obstetricians and Gynecologists (ACOG) states that regular, moderate movement postpartum is strongly associated with improved mood, reduced anxiety, and fewer depressive symptoms.
And no, it doesn’t have to be a workout with a capital W.
Tiny, Doable, Mood-Boosting Moves
Let’s be realistic. You’re not training for a marathon. You’re just trying to make it through the day without rage-texting your partner about how long the “quick grocery run” is taking. So here’s what counts:
1. Stroller Struts
Put baby in the stroller (or carrier), cue up your favorite playlist or podcast, and take a 10-minute walk. That’s it. Walk past your favorite tree. Wave at a squirrel. Call it cardio. Bonus points if you say hi to another human and remember you’re not just a milk machine.
2. Nap-Time Wiggles
If your baby goes down and you don’t pass out immediately (no shame if you do), try stretching your arms, rolling your shoulders, or dancing around to Chappell Roan for one song. Just one. This still counts as movement, and also: joy.
3. Floor Time = Core Time
While baby does tummy time, do some of your own. A few cat-cows. Some pelvic tilts. That stretch where you lie down and pretend you’re made of string cheese. No apps, no gear, no performance pressure: just reconnecting with a body that’s been through a whole lot.
4. Bathroom Squats
Waiting for the tub to fill? Drop a couple squats. Holding baby and bouncing for the 900th time today? That’s basically functional strength training. Put it on your résumé.
5. The “Mom March”
Need to soothe a fussy baby? March around your house with them in your arms. It’s rhythmic, it’s soothing, and it’s secretly cardio. Add lunges if you’re feeling extra (or not, standing counts).
What If You’re Just Not Feeling It?
Then you’re not. And that’s okay. Movement is meant to support you, never pressure you. Start where you are, even if that’s a shoulder roll and a deep breath.
Also, let’s normalize this: taking care of your mental health is just as valid a reason to move your body as anything else. You don’t owe anyone a “body back” or gym selfie. This is just you, doing what you need to stay afloat.
Make It Easier (Because You Deserve That)
- Keep a yoga mat unrolled in the living room so it’s one less barrier.
- Follow creators on TikTok or Instagram who share 5-minute moves for postpartum moms. Think “feed and stretch” instead of “no pain, no gain.”
- Ask your village for a baby-holding trade so you can get 15 minutes of movement. Taking care of yourself gets easier when someone’s in it with you.
What Really Counts
Movement doesn’t have to look like a workout to matter. If you hauled a car seat, wrestled a onesie, or swayed through a meltdown—you crushed it. Sanity points unlocked.
For more survival hacks (and zero pressure), check out the Everyboob app. It’s like your group chat, but with lactation experts.
Sources:
- American College of Obstetricians and Gynecologists. 2020. “Physical Activity and Exercise During Pregnancy and the Postpartum Period.”
