The Honest Truth About Returning to Exercise After Birth

The Devon Mum’s Reality Check…(That’s Probably Yours Too)

I’ve work with many mums throughout my career and none will say the early stages are easy. Below are all pieces of advice, reassurance and fears that so many have faced adjusting in the most exciting, chaotic, tiring and joyful time.

For many new mums, the idea of “getting back into exercise” after giving birth comes loaded with pressure — pressure to bounce back, feel like themselves again, and reclaim a body that doesn’t feel entirely theirs anymore.

In Devon, where the pace of life can feel slower — with beautiful moorland walks, coastal trails, and yoga studios tucked into small towns — the message often feels gentle on the surface. But even here, between the baby groups and scenic strolls, the expectation quietly simmers: “When will you be back to normal?”

Here’s the truth. Most mums aren’t rushing out for a 5k at six weeks postpartum. And if they are, they probably aren’t telling the whole story.

Mentally Ready? Physically? Not Always Both.

For one local mum in Kingsbridge, it wasn’t the physical recovery that held her back — it was everything else. The sleep deprivation. I feel all the mums nod in agreement.

You could barely drag yourself out for a run before, now you expect it to happen on 2 hours sleep?! Are you mental?! “Everyone said, ‘you’ll feel amazing after moving your body!’” she said. “But at 6am after three hours of broken sleep, the only thing I wanted to move was the duvet.”

Earlier stages post baby new mums often express feeling that their bodies have been handed back to them as a slightly unfamiliar rental. How can you possibly start to reconnect to this new version of life, let alone push through it all with that new heavy decent of guilt for daring taking an hour to yourself.

The idea of taking an hour to move your body — to do a yoga class, to go to the gym, even to walk alone without a pram — can come with a surprising emotional weight. Is it selfish? Shouldn’t she be home feeding the baby? Shouldn’t she be folding the endless laundry or sterilising bottles or napping in the rare window of quiet?

Exercise, which once felt like self-care, now felt borderline indulgent.

STOP!!!

You do not had to justify it — to yourself, your partner, maybe even to your baby.

Now ask yourself are YOU really ready to get moving again, if it’s a yes… it’s time.

The Six-Week “Go Ahead” Myth

In the UK, the six-week postpartum check is often seen as the “green light” to get back to workouts. But for most, that’s wildly unrealistic.

The check is brief, sometimes vague, and doesn’t always address core issues like diastasis recti, pelvic floor health, or prolapse.

Every labour is different, some feel fine returning to their old exercises, other experience new pains. If you have any doubts, may check an appointment with a registered Mommy MOT specialist can make things seem a little more black and white, providing not only pain relief but answers to the new you.

>> Check out all the specialist The Health Hub, Kingsbridge .

When Movement Works — and When It Doesn’t

For many Devon mums, the first real “exercise” is walking with the pram. And honestly, that counts. Lugging a car seat into a café? Also exercise. Pushing a buggy uphill in Kingsbridge? Absolutely exercise.

Some find postnatal yoga or mum-fit groups helpful, especially the ones that don’t pretend everyone’s had a full night’s sleep or that anyone’s baby is guaranteed to nap on cue.

Others women need longer before they do anything structured at all. And that’s okay!

Do what brings you joy and doesn’t feel like you’re moving heaven and earth to even try to show up. Postnatal free time is precious and needs to be maximised.

The Unspoken Guilt

Taking time to move your body when you're touched out, breastfed out, and emotionally drained? It’s complicated.

Exercise might be recommended for mental health, but so is rest, so is support, and so is not putting pressure on yourself to reclaim something that might need redefining anyway.

One mum from Salcombe told me last year:

“I wanted to work out to feel like myself again. But it turned out what I needed first was to admit I wasn’t that self anymore — not in a bad way, just in a real way.”

This is no different to what I tell any of my other clients, best injury, age or illness. You have to accept where you are in order to take any steps forward without tumbling backwards.

But the truth underneath it all? You just miss yourself.

Be kind, be patience. She’s there, you’re still you.

🌿 A Devon Reminder

In Devon, the land slows things down — and maybe that’s the lesson. There’s no rush. No gold star for fastest return to Lycra. The moors, the beaches, and the trails will be there when you’re ready. And when you are, you’ll go not to burn calories or bounce back — but to feel grounded again.

Want a 1-1 come back exercise or a stretched out clinical guided massage?

Email me today :)