Moving with Intention: Exercise in Pregnancy & Postpartum

Your body is doing something incredible growing, birthing, and sustaining life. It’s no small task. And while rest is vital, so is movement. Not for “getting your body back,” but for supporting the one that’s already doing so much.

Exercise during pregnancy and postpartum isn’t about pressure, it’s about presence. It’s about strength, stability, energy, and connection. It’s about tuning into what your body needs, not what anyone says it “should” be.

Why Move During Pregnancy?

Gentle, regular movement during pregnancy has incredible benefits, both physical and emotional. When done safely, it can:

Improve circulation and reduce swelling

Support better sleep

Boost energy levels

Strengthen muscles for labor and delivery

Ease common discomforts like back pain or stiffness

Reduce the risk of gestational diabetes and preeclampsia

Support mental health and reduce stress

Most importantly, it helps you feel more at home in your changing body.

Pregnancy-Safe Exercises to Consider

Always check with your care provider, especially if you have a high-risk pregnancy or underlying health concerns. But in most cases, gentle movement is encouraged. Safe options often include:

Prenatal yoga: Great for flexibility, breathing, and stress relief

Walking: Low impact, accessible, and mood-boosting

Swimming: Eases pressure on joints and provides full-body support

Light strength training: Builds endurance and supports posture

Pelvic floor exercises: Helps prepare for delivery and recovery

Tip: Move in ways that feel good, not forced. This is not the time for pushing your limits — it’s about support, not strain.

Moving Through the Postpartum Season

After birth, your body is healing from labor, delivery, or surgery. Whether you had a vaginal birth or a C-section, this healing deserves deep respect. Movement in the postpartum season should never feel rushed or performative. It should feel nourishing.

When and How to Start Postpartum Exercise

Start with rest: The first weeks should be about recovery, bonding, and rest. Even gentle stretches can wait.

Begin with breathwork and pelvic floor engagement: Before jumping into traditional exercise, reconnect with your core and breath. This foundation supports safe recovery.

Follow your provider’s clearance: Typically around 6 weeks postpartum, but this varies.

Listen to your body: Fatigue, bleeding, or discomfort are signs to slow down. Healing is not linear.

Remember: carrying, feeding, and soothing a baby is movement too.

Benefits of Postpartum Exercise

Once your body is ready, gentle movement can help:

Rebuild core and pelvic floor strength

Improve mood and ease symptoms of postpartum depression or anxiety

Boost energy and stamina

Support posture and alignment (especially if you're nursing or baby-wearing)

Offer moments of connection with your body, your breath, and even your baby (hello, stroller walks and mom-baby yoga!)

Compassion Over Comparison

If you see another mom doing HIIT workouts at 4 weeks postpartum while you're still figuring out how to get dressed before noon, that’s okay. Every body heals differently. There is no “behind.” There is only where you are and that’s exactly where you need to be.

Movement is not a competition. It’s a conversation with your body. One rooted in care, curiosity, and compassion.