Working Out Postpartum: A Realistic Routine & Expectations

Guest Blog by Megan Vandevanter
Certified Sleep Specialist, Women’s Health Coach, and Founder of Flourish Everyday Coaching

How do I work out when I’m barely sleeping?
This is one of the most common questions I hear from new moms. And the truth is—if your body isn’t getting adequate rest, jumping into workouts too soon can do more harm than good. Your immune system, energy, and even your physical healing all depend on quality sleep and recovery.

But that doesn’t mean you’re stuck. There are gentle, supportive ways to take care of your body in the early weeks postpartum that lay a strong foundation for when you're ready to exercise again.

First, a Huge Congratulations!

Becoming a mom is an extraordinary transformation—one that comes with an intense mix of emotions. From deep love and overwhelming joy to total fatigue and uncertainty, it’s completely normal to feel like you’re riding an emotional rollercoaster.

Despite what social media might suggest, most women don’t “bounce back” immediately. It’s okay if your postpartum reality doesn’t match the highlight reels. Healing takes time—and so does reconnecting with your body.

Meet Your Guest Writer

Hi! I’m Megan—Certified Sleep Specialist, Women’s Health Coach, and founder of Flourish Everyday Coaching. I work primarily with families navigating early postpartum, helping moms regain confidence in their health while building healthy sleep habits for the whole family.

Today I’m sharing some of my top strategies to support movement and recovery—even when you’re running on very little sleep.

What Does a Realistic Postpartum Routine Look Like?

Weeks 0–6: Gentle Movement and Deep Healing

In those early weeks after giving birth, your body is in full repair mode. Whether your delivery was vaginal or via C-section, healing is happening at a cellular level. Combine that with round-the-clock newborn care and interrupted sleep, and it becomes clear: your body needs rest more than it needs workouts right now.

Here’s what I recommend focusing on instead:

1. Prioritize Rest and Recovery

Your body is working overtime to heal and produce breast milk if you’re nursing. That is your workout right now. Give yourself permission to rest and let recovery lead the way.

2. Go for Gentle Walks

Light, flat-surface walks are incredibly beneficial. Not only do they support circulation and healing, but they can also boost your mood and help you feel more like yourself. Just remember—slow and steady wins the race.

3. Begin Core & Pelvic Floor Rehab

When you’re ready, begin reconnecting with your core and pelvic floor. These muscles take a huge hit during pregnancy and delivery. I always recommend checking for Diastasis Recti (DR) first—you can do this with a professional or use my at-home self-check video. Strengthening your pelvic floor properly is essential for long-term health and to avoid injury once you return to exercise.

4. Focus on Nutrient-Dense Foods

Your nutrition is key in this healing season. What you eat fuels both your recovery and, if breastfeeding, your baby’s development. A well-balanced, nutrient-dense diet can make a huge difference in your energy and milk supply.

5. Don’t Be Afraid to Ask for Help

Whether it’s a nap, a hot meal, or 10 minutes of silence—accepting help is one of the best things you can do for your mental and physical health. You don’t need to do it all alone.

Beyond Movement: Sleep Tips to Support the Whole Family

Physical recovery is just one piece of the puzzle. Sleep (for both you and baby) plays a massive role in your health and your ability to get back into a consistent routine.

Here are some newborn sleep tips to help everyone get a little more rest:

1. Start Practicing Self-Soothing

Even as newborns, babies begin developing their own soothing techniques. This could be sucking on their fingers or a pacifier, gently kicking, or turning their heads side to side. Try giving your baby 30–60 seconds during a nap to begin calming themselves before intervening—it’s a small step that can lead to strong sleep habits later.

2. Follow Age-Appropriate Wake Windows

Newborns can usually only stay awake for 30–45 minutes at a time before becoming overtired. Missing that window can make it harder for them to settle and lead to crankiness (for everyone!). Keep an eye on the clock to help them wind down before they’re overstimulated.

3. Learn to Spot Early Sleep Cues

Your baby might not cry when they’re tired—in fact, early signs are often more subtle:

• Gazing off

• Yawning

• Turning their head away
  If you notice signs like eye rubbing or back arching, they may already be overtired. Catching those early signals can make naps and nighttime easier.

Give Yourself Grace

Sleep is just as vital as food and movement. If you’re feeling frustrated that you can’t return to your workouts just yet—know that it’s temporary. There’s plenty of time to build strength and stamina, but first, your body needs recovery, rest, and nourishment.

And remember: taking care of yourself is part of taking care of your baby.

You've got this, mama. Sending you love and support as you heal, grow, and thrive.