The Importance of a Gentle Start & Mindset Shift in Postnatal Recovery
The postnatal period is a time of immense physical, emotional, and mental adjustment. Your body has just gone through a major transformation, and while you may feel eager to regain strength, fitness, or even lose weight, taking a gentle approach is essential.
This article will explore why starting slow is key, the importance of shifting your mindset, and how to build a sustainable routine that prioritises long-term health, rather than rushing into intense exercise or strict dieting.
Why a Gentle Start Matters
Your body has done something incredible—growing and delivering a baby. It now needs time to heal, recover, and rebuild strength. Rushing into intense exercise too soon can increase the risk of injury, weaken core and pelvic floor muscles, and lead to exhaustion rather than progress.
Key Considerations for a Safe Start:
✔ Your core and pelvic floor need time – Pregnancy and birth stretch and weaken the core and pelvic floor muscles, making them more prone to issues like diastasis recti or pelvic organ prolapse if overstrained too early (Bo et al., 2017).
✔ Hormonal shifts affect flexibility and strength – Relaxin, a hormone that loosens ligaments during pregnancy, remains in the body for several months postpartum. This can increase the risk of joint instability if exercises are too intense (Daly et al., 2016).
✔ Sleep deprivation impacts recovery – Lack of sleep increases stress hormones like cortisol, making it harder for the body to recover, maintain energy, and regulate appetite (Knutson, 2015).
✔ Breastfeeding (if applicable) increases energy demands – The body burns extra 400-500 kcal per day to support milk production, so under-eating or over-exercising can lead to fatigue and reduced milk supply (Neville et al., 2014).
This is why gentle movement, breathwork, and core activation should be the first steps—not jumping straight into high-intensity workouts.
The Mindset Shift: Rebuilding vs. "Bouncing Back"
The fitness industry often promotes the idea of “bouncing back” after birth, but this mindset can be damaging. The truth is, postnatal recovery isn’t about getting your "pre-baby body" back—it’s about building a strong, functional body that serves you in this new phase of life.
Instead of thinking about how quickly you can lose weight or regain strength, focus on:
✅ Listening to your body – Some days you’ll feel great, other days you’ll need rest. Both are okay.
✅ Setting realistic expectations – Progress is gradual, and small, consistent steps matter more than intensity.
✅ Appreciating what your body has done – Your body has carried, nourished, and delivered a baby. That’s a massive achievement, and it deserves kindness and patience.
A long-term approach to recovery leads to better strength, mobility, and overall well-being than rushing to lose weight or regain fitness too quickly (MacLean et al., 2015).
How to Build a Safe & Effective Routine
1. Focus on Postnatal-Safe Movements
Start with breathwork, pelvic floor activation, and gentle core engagement exercises. Movements like glute bridges, bodyweight squats, and seated upper body exercises can help rebuild strength without straining your core or pelvic floor.
2. Make Time for Recovery
Hydration, sleep (as much as possible), and nutrient-rich meals are just as important as exercise. A lack of recovery can stall progress and increase fatigue (Morris et al., 2017).
3. Set Small, Achievable Goals
Rather than aiming to “get fit” immediately, set small, manageable goals:
✅ Walk for 10-15 minutes daily
✅ Do 5 minutes of breathing exercises
✅ Stretch for 5-10 minutes in the evening
These small efforts add up over time and create a foundation for long-term strength.
4. Be Kind to Yourself
Some days will feel easy, others will feel impossible. Your worth isn’t measured by how much you exercise or how fast you “bounce back.” Consistency, not perfection, is what leads to real progress.
Final Thoughts
A gentle start to postnatal fitness is the best way to heal, rebuild strength, and prevent setbacks. Instead of chasing unrealistic goals, shift your focus to nourishing, rebuilding, and strengthening your body over time.
Your postnatal recovery is a journey, not a race—and the longer you take to do it right, the stronger and healthier you’ll feel in the long run.
References:
Bo, K., et al. (2017). Exercise and pelvic floor dysfunction in women. Journal of Women's Health, 26(2), 105-110.
Daly, E. M., et al. (2016). Relaxin and postnatal joint stability: A review. European Journal of Physiology, 472(4), 725-734.
Knutson, K. L. (2015). The impact of sleep deprivation on energy balance and weight regulation. Current Opinion in Clinical Nutrition & Metabolic Care, 18(4), 333-339.
MacLean, P. S., et al. (2015). The importance of long-term weight management strategies. Obesity Reviews, 16(6), 451-470.
Morris, D. M., et al. (2017). Sleep and recovery in postpartum women: A review. Journal of Maternal & Child Health, 21(3), 523-532.
Neville, C. E., et al. (2014). Breastfeeding, energy balance, and body composition in women. Advances in Nutrition, 5(6), 649-659.