The first months after birth can feel overwhelming. Research suggests that gentle movement may help lift mood and build emotional resilience for new mums.
The postnatal period is complex, and moving your body can feel like one more thing on an overwhelming list
Those first weeks and months after having a baby bring profound changes. Sleepless nights, recovery from birth, hormonal shifts, and the demands of a new life can leave you feeling emotionally stretched. It's completely normal to experience a wide range of feelings, and seeking support is a sign of strength.
Many women in this season wonder about the role of physical activity in how they're feeling. Research suggests that regular movement may contribute to improved mood and overall sense of wellbeing during the postnatal period. Understanding how exercise and mental health are connected might help you make choices that support you.
What the research indicates about movement and mood after birth
Studies in this area have explored various forms of physical activity and their relationship to emotional health in the postpartum period. Findings consistently indicate that engaging in regular exercise is associated with better outcomes for mood and anxiety levels.
The relationship appears to work in multiple ways. Physical activity can increase feel-good chemicals in the brain, improve sleep quality, and provide a sense of accomplishment. Group-based activities add the benefit of social connection, which many new mothers identify as valuable. Even gentle movement like walking has shown associations with improved emotional wellbeing.
Importantly, the benefits seem to build over time. Women who maintained regular activity over several months reported sustained improvements compared to those who were less consistent.
Why starting small matters
Jumping into intense exercise routines immediately after birth isn't the approach that research supports. The most positive outcomes are observed in women who started gradually and built up over time.
You don't need to commit to hour-long gym sessions. A ten-minute walk with your baby, gentle stretching at home, or a postpartum-specific movement class can be a starting point. The key is consistency rather than intensity, particularly in the early months.
Your body has just performed an incredible feat. Honouring recovery while finding small ways to move creates a sustainable foundation for ongoing activity.
Social connection amplifies the benefits
One pattern that emerges in research is that the social dimension of exercise adds significant value. New mothers often report feeling isolated, and structured activity that involves others can counteract this.
Postnatal exercise classes offer multiple advantages: movement, peer support, and a predictable schedule that can feel grounding when other aspects of life feel unpredictable. Many women describe these spaces as non-judgmental environments where they can focus on themselves for a brief window of time.
Even informal arrangements with other mothers, like walking groups, demonstrate similar benefits. The accountability and shared experience matter.
When to seek additional support
Physical activity may support mood, but it is not a replacement for professional care when that is needed. Postnatal depression and anxiety are genuine conditions that require appropriate support.
If you are experiencing persistent sadness, difficulty bonding with your baby, intense anxiety, or thoughts that concern you, please talk to your doctor. These conversations can feel difficult, but healthcare providers are experienced in this area and can connect you with appropriate resources.
Exercise can be one part of a broader approach to feeling better. It works alongside other supports, not instead of them.
How to begin, on your own terms
If you are cleared by your GP or women's health physio at your 6-week check or later and want to incorporate more movement, consider your starting point honestly. What fits into your current life?
Some women find that walking first thing in the morning sets a positive tone for the day. Others prefer short movement sequences during baby's naps. Group classes, whether in-person or online, provide structure and accountability.
Start with what feels manageable. If ten minutes is all you have, that is enough. If you miss a day, you haven't failed. The goal is sustainable movement that supports both your physical recovery and your emotional wellbeing over time.
Whatever approach you choose, remember that doing something is better than doing nothing, and your circumstances right now are temporary.
Educational content only. Not a substitute for medical advice. Talk to your doctor about your specific situation.
References
- Yu H, Mu Q, Lv X, Chen S, He H. (2024). Effects of an exercise intervention on maternal depression, anxiety, and fatigue: a systematic review and meta-analysis. Front Psychol. 15:1473710.
- Xu H, Liu R, Wang X, Yang J. (2023). Effectiveness of aerobic exercise in the prevention and treatment of postpartum depression: meta-analysis and network meta-analysis. PLoS One. 18(11):e0287650.
- Shuai Y, Wu J, Li C, Li D. (2024). Effect of different physical activity interventions on perinatal depression: a systematic review and network meta-analysis. BMC Public Health. 24(1):2076.
- Davenport MH, McCurdy AP, Mottola MF, et al. (2018). Impact of prenatal exercise on both prenatal and postnatal anxiety and depressive symptoms: a systematic review and meta-analysis. Br J Sports Med. 52(21):1376-1385.
- Hwang DJ, Cho JY, Hyun AH. (2024). Contactless exercise intervention in prenatal and postnatal period during COVID-19 lowers the risk of postpartum depression. Sci Rep. 14(1):9780.
Common Questions
When can I start exercising after having a baby?
Timing depends on your birth experience and recovery progress. Generally, very gentle movement like short walks can begin within days if you feel able, while more structured exercise typically starts around 6-8 weeks with your healthcare provider's clearance. Always listen to your body and prioritise healing—there's no rush, and starting too aggressively can set back recovery.
What types of exercise are safe and beneficial in the postnatal period?
Low-impact activities like walking, postnatal yoga, swimming, and gentle strength work are generally well-supported by evidence for new mothers. Research indicates that consistency matters more than intensity, particularly in the early months. Group-based activities offer the added benefit of social connection, which many women find valuable. A women's health physiotherapist can help create a movement programme tailored to your recovery.
How does exercise help with postpartum mood and emotional wellbeing?
Physical activity appears to influence mood through several mechanisms, including increasing feel-good brain chemicals and improving sleep quality. Studies show regular movement is associated with better emotional wellbeing and lower anxiety levels in the postpartum period. These benefits seem to build over time, with sustained improvements observed in women who maintain consistent activity over several months. While exercise isn't a substitute for professional support when needed, it may be a helpful part of your overall wellbeing strategy.
How do I know if I'm doing too much exercise after having a baby?
Signs you may be overdoing it include increased fatigue that doesn't improve, worsening mood, new or worsening pelvic floor symptoms, or feeling that exercise has become another obligation rather than something that genuinely helps you. Research supports starting gradually and building up over time. If you feel overwhelmed or notice significant mood changes, talk to your doctor about your specific situation.
Why does social connection matter for postnatal exercise?
Research highlights that the social dimension of postnatal exercise adds significant value beyond the physical benefits. Women often report feeling isolated in the early months, and structured activities with other mothers provide peer support alongside movement. Postnatal exercise classes, walking groups, or informal arrangements with other new mothers can offer accountability and shared experience. Many women describe these spaces as non-judgmental environments where they can focus on themselves for a brief window of time.
Jess Mizzi, CPT
Certified Personal Trainer and founder of FitForHer. Specialises in women's life-stage specific fitness — postnatal recovery, perimenopause, and menopause. About Jess →
Medical disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your exercise or nutrition programme.