7 Gentle Ways to Get Moving Again
Let’s be real, mama—postpartum life is a wild ride. One minute, you’re staring at your baby in complete awe, and the next, you’re wondering if you’ll ever sleep (or pee) in peace again. And somewhere in between diaper changes, late-night feedings, and finding snacks in your bra (yes, it happens), you start thinking… Should I be working out?
The answer? Only when you’re ready—physically, mentally, and emotionally. But when that time comes, and you want to start moving your body again, motivation can feel like that missing sock in the laundry. So, let’s talk about how to find it.
1. Ditch the Pressure, Embrace the Progress
First things first: your body just did something AMAZING. You grew and birthed a whole human! So instead of jumping into fitness with unrealistic expectations (looking at you, Instagram moms who “bounced back” overnight), focus on small, sustainable progress.
Start by walking with your baby, stretching while they nap, or doing 10-minute workouts when you have the energy. Every little bit counts. Fitness isn’t a race—it’s just another way to care for yourself.
2. Make Movement About Feeling Good, Not Just Looking Good
Yes, we all love a cute pair of leggings, but the best motivation comes from how exercise makes you feel—not just how it makes you look. Studies show that movement boosts mood, reduces stress, and helps fight postpartum blues (Davenport et al., 2019). So instead of focusing on weight loss, focus on energy gains.
Try asking yourself:
Do I feel more awake after moving?
Is my mood better?
Do I have more patience with my baby?
If the answer is yes, then that’s your motivation right there.
Resource: Davenport MH, Ruchat SM, Poitras VJ, et al. (2019). Exercise for prenatal and postnatal depression: a systematic review and meta-analysis. British Journal of Sports Medicine.
3. Find Workouts That Fit Your New Life (Not the Other Way Around)
Gone are the days of hour-long gym sessions (unless that’s your thing—go, mama!). Now, it’s all about quick, effective workouts that fit into your schedule. Baby won’t let you put them down? Try squats while holding them. Only have 5 minutes? Do a mini circuit.
You don’t have to “get back” to anything—just find what works for this season of life.
4. Make It Fun (Yes, Really!)
Let’s be honest—forcing yourself through a boring workout is the fastest way to kill motivation. Instead, find something you actually enjoy:
Dance parties with your baby
Stroller walks with a good podcast
Gentle yoga during nap time
A mom-and-baby workout class
The more fun it is, the more likely you’ll keep doing it.
5. Remember: Rest Is Productive, Too
One of the biggest motivation killers? Burnout. If you’re running on little sleep and your body is still healing, pushing through won’t do you any favors. Rest is just as important as movement, so listen to what your body needs.
Some days, a nap is more beneficial than a workout. And that’s okay. Fitness is about balance—not exhaustion.
Resource: Prather AA, Janicki-Deverts D, Hall MH, et al. (2015). Behaviorally assessed sleep and susceptibility to the common cold. Sleep.
6. Track Your Wins (Even the Smallest Ones!)
Every time you move your body, it’s a win. Celebrate those moments—whether it’s taking your first postpartum walk, doing your first push-up, or just showing up for yourself.
Keeping a journal (like Little Seed Journal 😉) can help you see just how far you’ve come. Write down what felt good, what you accomplished, and how movement is improving your mood. Seeing those little wins adds up to big motivation.
7. Give Yourself the Same Grace You Give Your Baby
Your baby is learning and growing every day, and you encourage them every step of the way. Now, give yourself that same kindness. You’re not just a mom—you’re still you. And taking care of yourself is just as important as taking care of your little one.
So start small, do what feels good, and remember: strong mamas aren’t made overnight. But with love, patience, and a little movement, you’ll get there.
You’re Doing Amazing, Mama
If you’re ready to start moving again, I hope these tips help you feel motivated, not pressured. And if today isn’t the day? That’s okay too. Your strength isn’t measured by how fast you “bounce back”—it’s in how you care for yourself and your baby.
Little Seed Journal is here to help you celebrate every step, big or small. Because every mama’s journey is worth documenting.
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