Feelings of sadness and anxiety are very common after childbirth. The so-called “baby blues” (sadness in the first two weeks after delivery) are estimated to affect 50 percent to 75 percent of new parents, including birthing mothers and parents, non-birthing parents, and surrogates. While these feelings often go away on their own, up to 15 percent of those who experience baby blues will develop postpartum depression (PPD).

Typically, PPD is managed with antidepressants and psychotherapy, but evidence from recent studies suggests that exercise may also help reduce symptoms. Other effects of exercise after pregnancy may include increasing energy, reducing stress, and improving overall fitness. Due to the positive impact physical activity may have on quality of life, including mental health, some health organizations recommend getting 150 minutes or more per week of moderate-intensity aerobic exercise after having a baby.

It can be challenging to find time to exercise with a newborn, but it may be especially important for new parents. Here are some ideas for exercises you can do to help with PPD.

Walking

Taking a walk is a great way to start exercising again after pregnancy. Walking is a gentle activity that’s generally recommended during the first weeks after childbirth. It’s also an exercise you can do with your newborn. A 2023 meta-analysis found that walking while pushing a stroller may help significantly reduce PPD symptoms.

If you had a vaginal delivery following an uncomplicated pregnancy, you may be able to start exercising as soon as several days after giving birth. If you had a complicated birth or a C-section, you may need to wait longer before your body feels ready for exercise again. To assess your readiness for postpartum physical activity, consult with your doctor or midwife.

When you first begin an exercise program after pregnancy, a good rule of thumb is to try to be active for 20 to 30 minutes per day. Taking a daily walk is not only a great way to ease yourself back into shape, but it can also provide an opportunity to socialize. Beginning your journey as a parent can be overwhelming. Making time for social interaction, with friends or other local parents, can provide you with helpful support.

Pelvic Floor Exercises

Pelvic floor exercises — otherwise known as Kegel exercises — are an important part of postpartum therapy. The muscles of the pelvic floor work to support the uterus, in addition to the bladder and rectum. So, strengthening the pelvic floor muscles can be helpful for reducing incontinence.

Before starting, it’s important to get a pelvic floor evaluation as muscles of the pelvic floor can be affected by pregnancy and childbirth. Your healthcare provider will likely evaluate your pelvic floor during your first postpartum visit. If you have symptoms of pelvic floor dysfunction, such as pelvic pain or urinary issues, your doctor or midwife may suggest you see a pelvic floor specialist.

Kegel Exercises

To perform Kegel exercises:

• Contract the muscles of your pelvic floor for up to 10 seconds.
• Relax the muscles and rest for 10 seconds.
• Repeat nine times.

Try to do at least three sets of 10 Kegels daily. You can do Kegel exercises while performing other tasks. This can make it easier to fit them into your daily routine. It can be helpful to pair them with one specific task, such as breastfeeding, but it’s important not to perform Kegel exercises while urinating.

Core Training

After you give birth, your core — abdominal muscles — tends to be weaker than before pregnancy. This is because of natural changes that occur during pregnancy. When you’re pregnant, the muscles in the back shorten and your abdominals stretch lengthwise and to the left and right to accommodate your baby. Often, the gap left when the abdominal muscles separate to the left and right — known as diastasis recti — will close on its own between four and eight weeks after giving birth.

If you have severe diastasis recti, you may need physical therapy. Your healthcare provider can assess you for diastasis recti at your postpartum follow-up visit. If you have diastasis recti, avoid targeted core exercises as they can injure your out-of-alignment muscles.

Once you’ve been cleared for physical activity by your healthcare provider, abdominal-targeted exercises can be a good way to rebuild strength in your core.

Pelvic Tilt Exercise

One exercise that targets the muscles of the core is the pelvic tilt. To perform the pelvic tilt:

• Lie on your back with your knees bent. Place the soles of your feet on the floor about hip-width apart.
• Engage your abdominal muscles to flatten your back against the floor. Tilt your pelvis up.
• Hold the position for up to 10 seconds, then release.
• Repeat the exercise four more times. Aim for a goal of 10 to 20 pelvic tilts per session as your core becomes stronger.

You can also try other targeted core exercises, including heel slides, leg extensions and lowers, and toe taps.

Yoga

Yoga is another type of postpartum exercise that may be beneficial for PPD and general wellness. A 2024 systematic review found that postnatal yoga may reduce depression symptoms and improve mental health. In addition, researchers note that postnatal yoga may improve both quality of life and psychological well-being.

When you first begin, it’s important to be careful not to overstretch or do any deep twists. This is because the muscles in your core and back will be weaker than before pregnancy. After pregnancy, joints and ligaments stay more flexible, which can lead to injury if you push yourself too hard.

After you’ve been given the go-ahead to exercise by your healthcare provider, yoga can be a great way for people with PPD to get back into shape. Yoga is a low-impact activity aimed at balancing the body and mind through physical poses, breathwork, and mindful meditation.

Happy Baby Yoga Pose

Per Mayo Clinic, the “happy baby” pose may be especially helpful for postpartum women. The pose may help ease pelvic pain by stretching and relaxing the pelvic muscles. To do the “happy baby” pose:

1. Lie on your back and bend your knees toward your armpits.
2. Raise your arms between your knees so that you can grab the outsides of your feet or ankles. Adjust the bend of your knees so that the soles of your feet point toward the ceiling.
3. Gently pull down on your feet or ankles to lower your knees toward the floor.
4. Concentrate on relaxing the muscles of your pelvis.
5. Remain in the“happy baby” pose for 90 seconds.
6. Release.

A local “baby and me” yoga class can offer both an opportunity to exercise your body and mind as well as connect with other parents for social support. In addition, postpartum yoga classes are often designed to include babies, which both removes the stress of finding childcare and offers a bonding activity for you and your baby.

Preparing for Postpartum Exercise

The first step in preparing for postpartum exercise is to check in with your doctor or midwife. Once your healthcare provider gives you the green light for physical activity, there are some steps you can take to set yourself up for a productive workout.

Preparing for a postpartum exercise session should include:

• Expressing your milk by feeding your baby or pumping (if you’re breastfeeding). This reduces the likelihood of engorged breasts causing discomfort during your workout.
• Wearing a supportive bra that fits you well.
• Wearing clothes that fit loosely and aren’t too tight. This can help keep your body cool.
• Making sure you have a water bottle nearby. Taking sips of water throughout your workout will help keep you hydrated.

As you begin a postpartum exercise program, start slowly and gradually increase your pace and intensity. Make sure to set aside time to properly warm up your body before your workout and cool down after. If you notice any pain, listen to your body and stop exercising.

Find Your Team

MyDepressionTeam is the social network for people living with all types of depression, including postpartum depression, and their loved ones. Members come together to ask questions, offer support and advice, and share their stories with others who understand life with PPD.

Did you know about the risk factors for postpartum depression before your baby was born? Do you have any advice for others managing these risks? Share your experience, or start a conversation by posting on your Activities page.