Walking is often the first movement new moms return to, and for good reason. It gets you outside, it calms a fussy baby, and it asks for nothing more than comfortable shoes. Here’s a simple way to build up once your provider says walking is right for you. Use the weeks as a guide and repeat any week you like.
First steps
Short walks around your home or yard, a few minutes at a time. Notice how you feel afterward and rest when you need to.
A loop of the block
Head outside for five to ten minutes at an easy pace. Choose flat routes and keep your water handy.
Ten to fifteen minutes
Walk most days if it feels good. Keep the pace conversational, the kind where you could chat with a friend.
A little more time
Add a few minutes to some walks. Mix in one slightly longer walk each week if it feels comfortable.
A gentle hill
Try a small hill or a brisker stretch for a minute or two, then return to your easy pace.
Your steady stroll
Twenty to thirty minutes feels comfortable for many moms by now. Keep it enjoyable, and keep listening to your body.
Stroller tips
- Keep your elbows soft and the handle at about waist height.
- Walk tall instead of leaning into the stroller.
- Swap hands on a single-hand push to avoid one-sided tightness.
Signs to slow down
Pain, heaviness in your pelvis, leaking, or bleeding that picks up after a walk are signs to rest and check in with your provider. Walking should leave you feeling the same or better.
Pair it with strength
Walking builds stamina. Pairing it with short strength sessions builds the legs, back and core you use to lift and carry your baby all day.
What to bring
- Water for you, and whatever your baby needs for an hour out.
- Comfortable, supportive shoes.
- A layer you can add or remove easily.
- A phone, so you can turn back early without worrying.
Make it something you look forward to
Walks are easier to keep when they feel like a treat. Pick a route past a café, listen to a podcast, or invite a friend with a stroller of her own. A walk with company is still exercise, and the chat often lifts your mood as much as the walk does.
This article is general information, not medical advice. Please get clearance from your doctor or midwife before you start any exercise after giving birth. Stop and seek care if you feel pain, bleeding, dizziness or shortness of breath.
See the Recover phase→
