Texas Health and Human Services

Breastfeeding Support 24/7: 855-550-6667

Breastfeeding Support 24/7: 855-550-6667

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Getting Started

Caring for a newborn is a lot of work and takes time. Don’t put pressure on yourself to start an exercise routine until you feel ready, and your health care provider says it’s okay. Even just 10 to 15 minutes of exercise most days can help you stay healthy—both physically and mentally.

Your Body Knows Best

Whatever activity you choose, make sure you listen to your body and wait until you are ready. Giving birth is a big accomplishment and your body will feel different than it did before. Remember, you’ve gone through some major changes and it’s completely normal that your body doesn’t look the way it did pre-pregnancy. Try to focus on how you feel rather than how you look.

Take time to learn what makes you feel good and know that your body will continue to change as your baby gets older. If you feel concerned about pain or soreness from exercise, take it slow and talk with your health care provider.

5 Easy Ways to Get Your Body Moving

Regular exercise boosts your energy levels, helps you sleep, elevates your mood and reduces stress.
If you’re not sure where to start, consider some of the following:

  1. Get started with some stretches or do light yoga for 10-15 minutes. Increase the time you stretch or do yoga as your body becomes more comfortable with the exercise.
  2. It can be hard to find alone time to exercise after having a baby. Bring your baby along for this total body workout! In five simple movements, you can get a good workout while baby smiles, laughs or even falls asleep.
  3. Start with a walk or light jog with your baby in a stroller around your neighborhood or along a trail. Invite another new mom to go with you. This can help keep you motivated.
  4. Check social media for neighborhood walking groups or outdoor community events that help you connect with other moms.
  5. Ask a friend, family member or babysitter to watch your baby so you can go for a walk, a bike ride or some time to stretch on your own.

Try a Guided Workout With WIC

WIC has a series of workout videos on YouTube called Mom Fitness. These 5 to 25-minute workouts are designed for new moms to have fun, reduce stress and move your body. You can find workouts on breathing, core strength, cardio and more.

You can start with this workout dedicated to core recovery, stability and breathing. There are even workouts that you can do while holding your new little one! All you need to get started is a mat and water, and if you don’t have a mat, a towel also works!

When you feel ready, explore more of our Mom Fitness workouts! Check with your medical provider before starting any new exercise programs.

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