Postnatal Fitness: Why Slowing Down Is the Smartest Move

By Sophie – Movement With Sophie, Pre & Postnatal Specialist

The pressure to “bounce back” after having a baby is everywhere — especially on social media, where mums seem to return to their pre-pregnancy bodies within weeks.

But here’s the truth: every postnatal journey is different, and most of them don’t look like what you see online.

As a pre and postnatal movement specialist working with London’s top family clubs, I’ve seen how overwhelming it can be for new mums. One of the first things I share with my clients is this:

There is no timeline. Your recovery should never be rushed.

Healing Happens in Your Own Time

Some women feel ready to move gently at 6 weeks postpartum. Others may need 6, 12, even 18 months before they feel mentally or physically ready to start training again. And all of those timelines are valid.

Birth is a major event — physically, emotionally, hormonally. Your body is healing, your sleep is interrupted, and you're adjusting to a completely new identity while also keeping a tiny human alive. The idea that there’s a “right” time to return to exercise? It’s outdated.

The only right time is your time.

Why Rushing Back Can Do More Harm Than Good

In the early postpartum weeks, your body is already under stress:

• Hormonal shifts (especially elevated cortisol)

• Fatigue and sleep deprivation

• Inflammation and water retention

• Emotional overwhelm

Pushing through a tough workout too soon can:

• Delay healing

• Increase inflammation

• Contribute to burnout

• Risk injury or prolapse

Instead of pushing harder, I guide my clients to check in with their bodies first. Often, a session that begins with a warm-up or breathwork ends there — and that’s enough. That’s progress.

What Postnatal Movement Can Look Like

Postnatal movement doesn’t have to mean high-intensity circuits or sweaty gym classes. It can be:

• A slow walk with the pram

• Breath-led mobility work

• Gentle core and pelvic floor awareness

• Simply lying on the floor with intention

These small, thoughtful movements can do more for healing than any “snapback” workout ever could.

Movement is not just about fitness — it’s about reconnection. To your breath. Your core. Your identity. Your self.

Final Thoughts: Trust the Wisdom of Your Body

If you’re a new mum feeling pressure to return to exercise, I want you to know this:

Your body has done something extraordinary. It deserves time. It deserves rest. It deserves care.

When you’re ready, movement can be a beautiful tool. Not for changing your body — but for coming home to it.

When done gently, intentionally, and safely, it becomes a source of strength, not stress.

With love,SophieMovement With Sophie – Supporting Mums with Holistic Postnatal Care and Smart Movement

Looking for Gentle, Expert Postnatal Support?

FOUR MAMAS connects new mothers with specialists like Sophie for holistic, expert-led recovery — from safe postnatal movement to emotional wellbeing and pelvic floor rehab.✨ Explore Postnatal Retreats and 1:1 Expert Support