Six Weeks Postpartum: A New Mother's Guide to Safe Exercise, Nutrition, and Mental Wellness

Welcoming a new baby brings joy and challenges, especially when it comes to caring for your body and mind after birth. At six weeks postpartum, many new mothers wonder how to safely begin getting back in shape. This guide offers practical advice on gentle exercises, nutrition, self-care, and mental health to support your recovery and well-being. Remember, every journey is unique, and listening to your body is key.

At this point you will probably be attending a six week check up. Usually you talk about your physical body, your actual vagina and yes the weird conversation about mental health that may have us all questioning how we are actually doing. If your Doctor, Midwife, or Nurse clear you for physical activity..please remember you are still healing and no one should be pressuring you in any way.

A mother doing gentle postpartum stretches in a calm home setting. (no crying babies or leaking milk here lol)

Starting Exercise Safely After Birth

The uterus is shrinking, and muscles, especially in the pelvic floor and abdomen, are regaining strength. Take is slow.

Gentle Exercises to Begin With

• Pelvic Floor Exercises (Kegels): These help rebuild strength in muscles that support the bladder, uterus, and bowels. Aim for slow, controlled contractions, holding for 5 seconds, then releasing. Repeat 10 times, three times a day.

  
  

• Walking: Start with short, slow walks around your home or neighborhood. Walking improves circulation and mood without straining your body.

  
  

• Deep Breathing and Diaphragmatic Breathing: These exercises support core strength and relaxation. Breathe deeply into your belly, expanding it as you inhale, then slowly exhale.

  
  

• Gentle Stretching: Focus on areas like the neck, shoulders, and lower back to relieve tension from carrying and feeding your baby.

  
  

Exercises to Avoid

Avoid high-impact activities, heavy lifting, or intense abdominal workouts until your healthcare provider advises. Activities that cause pain, bleeding, or discomfort should be stopped immediately.

Nutrition Tips to Support Recovery and Energy

Good nutrition fuels your body’s healing and provides energy for caring for your newborn.

• Focus on Whole Foods: Include plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats.

  
  

• Stay Hydrated: Drink water regularly, especially if you are breastfeeding. Get a cup with a lid and straw. Its hard to twist open a cap and balance a water bottle while holding a baby.

  
  

• Small, Frequent Meals: Eating smaller meals throughout the day can help maintain energy levels.

• Include Iron-Rich Foods: To replenish blood loss during delivery, eat foods like spinach, lentils, and lean meats.

  
  

• Limit Processed Foods and Sugars: These can cause energy crashes and do not support healing.

  
  

Prioritizing Self-Care and Mental Health

Motherhood can be overwhelming. Taking care of your mental health is as important as physical recovery.

• Rest When Possible: In reality I have personally never slept when my baby sleeps and once you have more than one..forget it. However even if you can close your eyes while drinking your water or feel the sunshine through the window , through your eyelids. Do it!

  
  

• Ask for Help: Accept support from family and friends to reduce stress.

  
  

• Practice Mindfulness: Simple meditation or deep breathing can reduce anxiety.

  
  

• Connect with Other Mothers: Sharing experiences can provide comfort and encouragement.

  
  

• Seek Professional Support: If feelings of sadness or anxiety persist, talk to a healthcare provider.

Listening to Your Body and Setting Realistic Goals

Your body has gone through a major change. It needs time and patience to recover.

Like Seriously;)

• Tune Into Your Body’s Signals: If you feel pain, dizziness, or excessive fatigue, stop and rest.

  
  

• Set Small, Achievable Goals: Instead of aiming for intense workouts, focus on consistency with gentle movement.

  
  

• Celebrate Progress: Every step forward, no matter how small, is a victory.

  
  

• Avoid Comparing Yourself to Others: Each postpartum journey is different.

  
  

Personal Stories to Inspire Your Journey

Many mothers find strength in hearing others’ experiences.

Anna’s Story:

“At four weeks postpartum, I started with just five minutes of walking around my living room. Some days were harder than others, but I reminded myself that healing takes time. Slowly, I added pelvic floor exercises and gentle stretches. Nutrition was a challenge with a newborn, but focusing on simple, healthy meals helped me feel stronger. Most importantly, I learned to be kind to myself.”

Maria’s Experience:

“After my first baby, I pushed myself too hard and ended up with pain and frustration. This time, I listened to my body more carefully. I set small goals, like doing breathing exercises daily and walking outside for 10 minutes. Connecting with other moms online gave me motivation and reassurance that I was not alone.”

Regardless of what time frame you are at in your postpardum journey..be easy on yourself. You grew a human!! While we all love some muscle tone, for now, focus on strength and healthy habits.

What small changes could you add into your routine this week

Wilson Wonders