Staying active during pregnancy and after childbirth can support both physical and mental wellbeing. Gentle forms of exercise can help the body cope with pregnancy, support recovery after birth and bring more energy to everyday life with a baby. However, especially during pregnancy and the postpartum period, exercise should be adapted to how the body feels.
One area that deserves special attention is the pelvic floor. These muscles play an important role during pregnancy, birth and recovery. Movement can also help relieve common tension in the neck and shoulders, which many new mothers experience during breastfeeding and baby care.
Exercise can have many benefits for expectant mothers. A good basic level of fitness may make it easier to recover after birth and manage the demands of daily life with a newborn. At the same time, it is important to avoid pushing the body too hard.
During breastfeeding, exercise should not primarily be about losing weight. Instead, the focus should be on feeling better, gaining energy and supporting recovery.
“Gentle activities such as walking and Nordic walking are usually good options during pregnancy. Very intense workouts and anaerobic exercise, however, should be left out,” says personal trainer Heidi Ilomäki, who specialises in pregnancy exercise and pelvic floor function.
Choose exercise that supports your changing body
According to Ilomäki, suitable exercise during pregnancy should strengthen the body’s supportive muscles and help maintain mobility. Stretching, Pilates and yoga can be good options for many pregnant women.
If you attend a group exercise class, it is important to tell the instructor about your pregnancy. This allows the instructor to offer safer alternatives when needed.
“A professional instructor understands how pregnancy affects movement and can suggest alternative exercises in a discreet way. It is also a good idea to ask which movements should be avoided,” Ilomäki says.
Mobility and gentle strength can also be supported at home with simple equipment, such as a stick or resistance band. If you were already going to the gym before becoming pregnant, you may often be able to continue during early pregnancy, depending on how you feel. However, Ilomäki does not recommend starting gym training for the first time while pregnant.
For many women, swimming and cycling can also be suitable forms of exercise in early pregnancy.
“Movement helps support metabolism, circulation and bowel function. It can also improve mood and promote overall wellbeing,” Ilomäki says.
Recovery after childbirth is individual
How quickly the body recovers after pregnancy and birth varies from person to person. The type of delivery also affects recovery.
Jenni Rainio, a midwife at Tampere University Hospital, Finland, explains that mothers are usually encouraged to start moving quite soon after birth — even after a caesarean section.
“Movement supports recovery and helps prevent adhesions. It can also reduce swelling in the legs, improve circulation and help lower the risk of blood clots,” Rainio says.
The first movements do not need to be strenuous. Even gentle walking and getting up carefully can support recovery during the first days after birth.
Pelvic floor exercises are an important part of recovery
Pelvic floor training should be started gently soon after childbirth. It is also helpful if these muscles have already been practised during pregnancy.
“The first light pelvic floor awareness exercise can be done within the first 24 hours after giving birth. One helpful image is to imagine holding in urine,” Rainio explains.
Ilomäki also emphasises that pelvic floor training should be continued regularly after childbirth. In many larger cities, there are guided classes focused on pelvic floor exercises. A physiotherapist with expertise in pelvic floor health can also provide individual support. Before leaving the maternity hospital, it is worth asking for advice on how to get started safely.
“The pelvic floor muscles support continence, help hold the pelvic organs in place and also contribute to sexual wellbeing,” Ilomäki says.
Start with gentle walks with the baby
In the early weeks and months with a baby, walking is often one of the easiest ways to begin moving again. A calm pram walk is a good starting point for many mothers.
While the body is still recovering, it is best to avoid high-impact exercise such as jumping, running, abdominal crunches and fast changes of direction.
“If exercise is too intense too soon, it may increase the risk of problems such as uterine prolapse or urinary incontinence. That is why it is wise to wait at least until the postnatal check-up before returning to more active sports. At the check-up, you can discuss with your doctor when it is safe to increase exercise,” Rainio says.
