Gentle Movement for Postpartum Mummas: A Guide to Lifting Your Mood

Hello beautiful Mumma.

If you’re reading this while feeling utterly depleted—perhaps you're juggling sleepless nights, endless feeds, or just trying to find a moment to breathe—know that I see you. Postpartum life is a unique and challenging journey, and the idea of “getting active” may feel like just one more impossible task. But here’s the good news: starting small and gently, even when you’re completely drained, can make a world of difference.

Why Physical Activity Matters for Postpartum Mood

When you’re feeling exhausted, the thought of moving your body might seem overwhelming. But physical activity doesn’t have to mean intense workouts or rigid schedules. Gentle, intentional movement can help you reconnect with yourself, boost your energy, and lift your mood, all while working at a pace that honours your current state.

Here’s how gentle movement supports your postpartum journey:

• Releases Endorphins: These natural “feel-good” chemicals can provide a much-needed lift to your mood.

• Reduces Cortisol Levels: A little movement can ease stress and help you feel calmer.

• Improves Circulation: Better blood flow means more oxygen and nutrients to your body and brain, which can reduce fatigue.

• Encourages Restful Sleep: Even a small amount of activity can help regulate your sleep patterns, making it easier to rest when your baby does.

Starting Gently: Movement That Fits Into Your Day

You don’t need to leave the house or even get out of bed to begin. These small steps are enough to set the foundation for healing and strength:

1. Gentle Bed Stretches

Why It’s Beneficial: Simple stretches, like extending your arms overhead or gently rotating your ankles, can ease tension and wake up your body without demanding too much energy. Bringing your little one into your stretching and breathing routine can be a beautiful way to bond while gently easing into the day. It also helps them grow up seeing movement as a natural, positive part of life.

How to Get Started: Spend 2–3 minutes each morning stretching before getting up. Focus on breathing deeply, filling your lungs, and exhaling slowly.

2. Walking (Even in Tiny Increments)

Why It’s Beneficial: Walking is one of the simplest ways to gently move your body while calming your mind. Even a short stroll can help regulate stress hormones and boost energy.

How to Get Started: Start with 5 minutes. If leaving the house feels too hard, pace slowly around your living room or backyard. Pushing the pram can double as a soothing routine for your little one.

3. Dance Party with Bubs

Why It’s Beneficial: Dancing is a joyful, mood-boosting way to get your body moving without feeling like “exercise.” It also creates beautiful bonding moments with your baby.

How to Get Started: Pop on your favourite feel-good playlist and hold your baby or dance with them in their bouncer. Even a few songs can leave you both smiling and energised.

4. Light Stretching or Postpartum Yoga

Why It’s Beneficial: Gentle yoga or basic stretches can help rebuild your connection to your body while calming an overstimulated mind.

How to Get Started: Choose 1–2 poses, like child's pose or a gentle seated twist. Online postpartum yoga videos can provide guidance if you feel ready to try a longer session.

Practical Tips to Honour Yourself While Moving

1. Start Small and Celebrate Every Step: Even 2 minutes of movement is enough to start with. Every effort counts and deserves recognition.

2. Incorporate Baby: If you’re able, bring your baby along. A walk with the pram, a dance party, or stretches while your little one is nearby can make movement feel less like a chore and more like bonding.

3. Listen to Your Body: If you’re feeling too tired, focus on rest first. Movement will always be there when you’re ready.

   
   

You Are Not Alone

Managing postpartum mood while feeling exhausted is one of the hardest things a Mumma can face, but you are not alone in this. Small, gentle movements may seem insignificant, but they can create ripples of positive change in how you feel. Over time, those ripples can grow into waves of energy and joy. Be patient with yourself, and know that starting where you are is enough.

If you’d like more personalised support or aren’t sure how to begin, I’m here to guide you every step of the way.

With Love and Care,

Holly

Nutritional Medicine Practitioner (BHSc) and Empowered Toddler Mumma, Radiance Nutrition