Health✓ Follow-up at 6 weeks5,120 views
I've completely lost motivation to exercise after having a baby
A realistic return-to-exercise plan for new parents that starts with 10-minute walks and builds to regular workouts, working around nap schedules and zero energy.
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Follow-Up Result
6 weeks laterRunning 3x per week by week 6 and feeling like a different person
The Problem
I had my baby 8 months ago and I haven't exercised once since. Before pregnancy I ran 5K three times a week and went to the gym. Now I can barely get off the couch. I'm exhausted, my body feels completely different, and every time I think about exercising I just feel overwhelmed. My partner keeps suggesting I "just go for a run" like it's that simple. I don't even know where to start getting back to it.
The Plan
Week 1-2: Just Move (No Exercise Required)
Walk for 10 minutes every day — with the baby in the pram counts perfectly
Don't call it exercise, don't set goals, just get outside and move
Do 5 minutes of stretching while the baby is on the play mat — that's it
Go to bed 30 minutes earlier to start rebuilding energy reserves
Tell your partner you need 20 minutes of uninterrupted time 3x per week — schedule it like an appointment
Week 3-4: Build the Habit
Increase walks to 20-30 minutes, vary the route to keep it interesting
Add two 15-minute home workouts per week — YouTube has thousands of postpartum-specific routines
Use nap time for ONE workout per week — don't try to use every nap
Get proper supportive shoes if yours are worn out — this matters more than any gym membership
Track your movement with a simple app or just tick days on a calendar — the streak becomes motivating
Week 5-6: Return to Running
Start with a walk-run program: 1 minute running, 2 minutes walking, repeat for 20 minutes
Do this 3 times per week — your body remembers more than you think
Join a local buggy fit class or find a parent running group — social accountability is powerful
Gradually increase running intervals as it feels comfortable
Celebrate every single session — you're doing this on broken sleep with a tiny human depending on you
Resources
Couch to 5K app — perfect for rebuilding running fitness from scratch
MommaStrong — $5/month, 15-minute daily workouts designed for postpartum bodies
NHS postpartum exercise guidelines — free, evidence-based return-to-exercise advice
Parkrun — free weekly 5K events, very welcoming to pushchairs and walkers
Follow-Up Result
Week 6: running 3x per week, doing 2K without stopping. The first two weeks of "just walking" were the breakthrough — removing the pressure to perform made it possible to start. The buggy fit class was a surprise hit because being around other parents in the same boat helped enormously. Energy levels are noticeably better. The biggest lesson was that starting with 10 minutes instead of trying to go back to pre-baby fitness immediately made all the difference. Partner now takes the baby for 30 minutes on Saturday mornings without being asked.Know someone with this problem?
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