Moving Again After Baby: A Safe Return to Exercise
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Presented by Alice Douglas | 17 June 2026
Returning to exercise after having a baby can feel overwhelming. Between recovering from birth, caring for a newborn and adjusting to a new routine, it can be difficult to know where to start.
In our recent Buy Kiwi Mums & Bubs Club webinar, Alice Douglas, a pre and postnatal fitness specialist and mum, shared practical advice on how to safely return to movement after pregnancy while prioritising recovery, pelvic floor health and overall wellbeing.
Start Slow and Listen to Your Body
One of Alice's biggest messages was that postpartum recovery isn't a race. While many women view the six-week check-up as a green light to return to exercise, it's important to remember that every recovery journey is different.
The first few weeks after birth should focus on healing, rest and adjusting to life with your new baby. Gentle movement, such as walking, can be beneficial, but it's important to pay attention to how your body feels both during and after activity.
Don't Skip Pelvic Floor Recovery
Pregnancy places significant strain on the pelvic floor, regardless of whether you have a vaginal birth or a caesarean section. Alice strongly recommends seeing a women's health physiotherapist after birth for a personalised assessment and guidance on returning to exercise safely.
Understanding pelvic floor health and abdominal separation (diastasis recti) can help prevent issues and support long-term recovery.
Any Movement Is Better Than No Movement
You don't need to jump straight back into intense workouts. Start with manageable activities that fit into your daily life, such as:
- Walking with your baby
- Gentle bodyweight exercises
- Breathing and core activation exercises
- Mums and bubs fitness classes
The goal is to gradually rebuild strength and confidence while supporting your body's recovery.
Returning to Running
For mums wanting to get back into running, Alice recommends a gradual walk-jog approach. Alternate between walking and short jogging intervals, paying close attention to how your body and pelvic floor respond.
If you experience heaviness, discomfort, or leaking, it may be a sign that your body needs more time or support before progressing further.
Remember: Recovery Isn't One-Size-Fits-All
Every mum's experience is different. Setting small, achievable goals, celebrating progress and connecting with supportive communities can make a huge difference during the postpartum period.
Most importantly, give yourself permission to recover at your own pace. The foundation you build now will help you return to the activities you love safely and confidently in the future.
A big thank you to Alice Douglas for sharing her knowledge with the Buy Kiwi Mums & Bubs Club community and helping mums feel empowered to move again after baby.
Watch the Webinar Recording
If you missed the session — or would like to rewatch it — you can access the webinar recording here: