Getting Moving Postpartum: A Maternal Mental Health Counselor’s Take on Your Fitness Questions

Hey there, new mamas! I’m a maternal mental health counselor, and if you’re reading this, you’re probably itching to reclaim some sense of yourself after birth—maybe through exercise, that old friend you’ve missed. I’ve sat with so many moms who ask me the same things: “When can I start working out again?” “What’s a good postpartum plan?” “How do I handle my pelvic floor?” You’re not alone—these questions bubble up because your body’s been through a marathon, and you want it back on your team. Johns Hopkins postpartum guides nail it: regaining fitness is key, especially after a C-section, but it’s not just about strength—it’s about feeling like you again. Let’s tackle these one by one, with my lens on what I’ve seen work (and what hasn’t) for the moms I support.

“When Can I Exercise After Birth?”

This one’s a biggie, and I hear it all the time. Doctors usually say 6 weeks—standard advice after a vaginal birth or C-section, giving your body time to heal from delivery, stitches, or surgery. It’s the textbook line, and it’s not wrong—your uterus needs to shrink back, bleeding needs to stop, and incisions (if you had them) need to close. But here’s where I step in as your counselor: 6 weeks isn’t a magic switch. It’s about listening to your body, and that’s where the real wisdom lies.

I’ve seen women who felt ready to move at 2 weeks—gentle walks around the living room, no pain, just a slow shuffle to feel human. Others? They’re still wincing at 8 weeks, and that’s okay too. Postpartum’s not a race. If you’re up and moving without pain—say, a stroll with the stroller or stretching while the baby naps—that’s a green light to start. Pain, dizziness, or heavy bleeding? Stop, rest, reassess. I personally tried a light jog at 4 weeks postpartum because I “felt fine”—until I didn’t. I needed more time, and healing.

Your comfort’s the compass here, not the calendar.

Why the rush? Regaining fitness boosts mood—crucial when you’re battling baby blues or exhaustion. But push too hard, and you risk setbacks. My rule of thumb: start small—5–10 minutes of whatever feels good—and build up. Check with your doc at that 6-week visit, sure, but don’t wait for permission to wiggle your toes or take a deep breath. You know you best for you.

“Postpartum Workout Plans”

Once you’re ready—whether it’s 3 weeks or 3 months—you’re probably googling “postpartum workout plans” because you want structure, not guesswork. I love this ambition—it’s you taking charge! But let’s tailor it to where you’re at, because one-size-fits-all doesn’t cut it postpartum. I’ve seen moms thrive with plans that blend gentle movement, strength, and sanity-saving simplicity.

Here’s what I suggest, based on what’s worked for my clients:

• Weeks 1–6 (or until comfy): Focus on restorative moves. Walking’s gold—start with 5-10 minutes daily, maybe with baby in a carrier for that bonding bonus. Add deep breathing (diaphragmatic, belly-expanding breaths-see previous blogs for help on how-to) to reconnect with your core.

• Weeks 6–12 (post-clearance): Ease into strength. Bodyweight stuff like squats (with a chair for support) or wall push-ups builds without overwhelming. Aim for 20–30 minutes, 3 times a week. I’ enjoy podcasts and audiobooks—keeps the mind off the effort. Avoid crunches or planks early—your abs are still knitting back together.

• Beyond 12 Weeks: Ramp up if you’re ready—light cardio (brisk walks, cycling) or resistance bands. Try a 30-minute home HIIT with short bursts, and lots of rest—and you'll unstoppable. Pelvic floor safety comes first, though—more on that next.

  
  

Why do you want a plan? It’s not just physical—exercise cuts stress and lifts mood, which I see lift the fog of postpartum every time. Johns Hopkins backs this: fitness aids recovery, especially post-C-section. My tip? Pick a plan you’ll stick to—consistency trumps intensity. Apps like Peloton or postpartum YouTube channels (check out “BodyFit by Amy”) can guide you, but tweak them to your energy level. And please, no guilt if you skip a day—grace is your workout buddy now.

“Pelvic Floor Exercises”

Oh, the pelvic floor—your unsung hero that’s taken a beating. You’re searching this because you’ve heard about Kegels, maybe leaked a little when you laughed, or just feel “off” down there. I’m shouting this from the rooftops: pelvic floor physical therapists (PTs) are a godsend—use them! Most women struggle with a correct Kegel, and here’s the kicker: a too-tight pelvic floor is just as bad as a weak one. Balance is everything.

Let’s unpack it. Kegels—squeezing those muscles like you’re stopping pee—help, but only if done right. Too many moms clench everything (butt, abs, thighs) and hold their breath, which can over-tighten the pelvic floor, leading to pain or even prolapse down the line. If you're saying, “I’m doing 50 Kegels a day—why do I still leak?” Turns out, you're likely overdoing it or missing the mark. A weak pelvic floor leaks; a too-tight one can’t relax to hold properly. Enter the PT—they assess you, teach you to contract and release, and fix the disconnect.

• DIY Start: Sit, relax, breathe. Squeeze for 3–5 seconds, then fully let go for 5. Aim for 10 reps, 2–3 times a day—but only if it feels right. No pain, no forcing.

• PT Magic: They use biofeedback or manual checks to show you what’s working.

  
  

Why care? A strong-yet-relaxed pelvic floor supports your core, cuts incontinence, and eases intimacy fears—huge for mental health. Johns Hopkins notes C-section moms need this too—pregnancy alone strains those muscles. My plea: see a pelvic floor PT if you can. Most insurance covers it, and it’s a game-changer over guessing with Kegels.

Why This All Matters

You’re asking about exercise because you want to feel strong again—physically and emotionally. Johns Hopkins gets it: fitness post-C-section or vaginal birth rebuilds confidence when everything else feels shaky. In my practice, I see how movement lifts the weight of new-mom overwhelm—less anxiety, more “I’ve got this.” But it’s not about perfection—it’s about tuning into your body, not punishing it. Whether you’re walking at 2 weeks, squatting at 8, or stretching with a PT, you’re reclaiming you.

Your Move (Pun Intended)

Start where you’re at—move when you’re comfy, build a plan that fits your life, and get that pelvic floor checked. I’m testing bovine colostrum for my own health quirks, and I’ll track how exercise plays in—maybe you’ll join me in logging your wins. Questions? Drop them below—I’m here for it. You’re not just a mom; you’re a powerhouse, and fitness is your ally.

References

• Johns Hopkins Medicine. (n.d.). Postpartum recovery guide: What to expect after giving birth. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/postpartum-recovery

Disclaimer: I’m a maternal mental health counselor sharing insights from my experience, but this isn’t medical advice. Every postpartum journey is unique, and I’m not a doctor. Always consult your healthcare provider about symptoms or concerns—what’s normal for one mom might not be for you. Think of this as friendly support, not a prescription!