Written by Jessica Forgione, PT, DPT, PCES. Jessica is a physical therapist, pregnancy and postpartum corrective exercise specialist, and comprehensively certified pilates instructor, as well as mom to two young boys.

Becoming a mother is a life-changing experience that brings joy, love, and fulfillment—but it also comes with challenges that can feel overwhelming. The postpartum period involves physical recovery, hormonal fluctuations, sleepless nights, and adjusting to a new identity, all of which can impact mental health. With the focus on caring for your newborn, even the smallest acts of self-care can feel difficult, but nurturing your own well-being is just as important.

One powerful yet underappreciated tool for mental health during this time is movement. Whether it’s simply taking a few deep breaths, practicing gentle mobility, going for a short walk, or participating in a Pilates session, movement can be a lifeline when navigating this complex postpartum season.

The Mental Health Challenges New Moms Face

Due to drastic hormonal shifts coupled with the overwhelming demands of caring for a newborn and sleepless nights, many new moms experience a range of emotions during the postpartum period, including:

• “Baby Blues”: Feeling weepy, irritable, or overwhelmed, often in the first few weeks after birth, which typically resolves as hormones stabilize.
• Postpartum Depression: Persistent sadness, loss of interest, or feelings of inadequacy that interfere with daily life.
• Postpartum Anxiety: Constant worry, racing thoughts, or difficulty relaxing.
• Postpartum Rage: Intense and sudden feelings of anger or frustration, often unexpected and difficult to control, which can leave moms feeling confused or ashamed.

Seeking professional support, such as counseling or medication, when necessary, is vital for maternal mental health, recovery, and well-being. Learn more about maternal mental health and the fourth trimester in this comprehensive fact sheet from the Maternal Mental Health Leadership Alliance.

Movement offers an accessible and effective way to process emotions, boost mental health, and regain a sense of balance. Depending on severity and duration, movement can also serve as a valuable complement to other treatments.

How Movement Supports Mental Health

• Releases Endorphins: Physical activity triggers the release of endorphins—our body’s natural mood boosters. Even 10-15 minutes of movement can improve your mood and reduce stress.
• Reduces Stress Hormones: Movement lowers levels of cortisol, a hormone associated with stress, helping moms feel calmer and more balanced.
• Promotes Mind-Body Connection: Practices like Pilates and yoga encourage mindfulness, helping moms feel more grounded and in tune with their bodies.
• Improves Sleep: Regular movement can enhance sleep quality.
• Builds Confidence: Engaging in movement—especially postpartum-friendly exercises—helps moms feel stronger and more capable, both mentally and physically.

Personal Reflection: Finding Movement After Baby

As a mom to five-month-old Nolan and three-year-old Luke, I understand just how hard it can be to carve out time for yourself. Toward the end of my pregnancy, I started walking at a nearby cemetery. It was peaceful, flat (no hills, thankfully!), and a safe space for Luke to run around independently. After Nolan was born, those walks became my primary form of exercise once I felt ready to get moving again.

It wasn’t easy. In the haze of sleepless nights, my husband returning to work, navigating newborn fussiness during that tough 6–10 week phase, managing a toddler’s potty regression, and figuring out the logistics of babywearing or using a double stroller, getting out for those walks felt like a small victory. But once we established a routine, it made a world of difference.

Getting outside became my go-to solution whenever things felt overwhelming. Nolan’s cries would calm, Luke got a change of scenery, and I soaked up some sunshine and movement. Every time we came home from a walk, I felt better—lighter, both physically and emotionally.

Over time, it became easier to get out of the house. Our walks evolved from survival mode to something I truly looked forward to. Nolan became more alert and fascinated by the autumn leaves, and Luke graduated from the stroller to the piggyback board or walking beside me. I could feel the shift within myself too—spring was marked by the anticipation of pregnancy and a new baby’s arrival, summer was feeling overwhelmed and adapting, and by fall, I was finally able to pause and take it all in. Motherhood, I’ve learned, is a journey of constant transformation.

Now, I’m back at work, Nolan is sleeping through the night, and his nap schedule has become more predictable. I’ve transitioned to incorporating more structured workouts again, but I’ve also learned to embrace flexibility. This isn’t the season for rigid schedules or expecting to complete an uninterrupted hour-long workout. On the rare occasion I get time to work out alone at the studio, it feels amazing. But more often than not, my exercise routine includes the baby playing on a mat beside me and my toddler climbing on my back or hanging onto my leg throughout.

Movement, for me, is more than just exercise—it’s a way to check in with myself, release tension, and find moments of calm amidst the chaos. Whether it’s rolling out my mat for a few minutes of Pilates or heading out for a walk with my little ones, these moments are about reconnecting with myself. They remind me that even in the busiest, messiest, most joyful seasons of life, I can reclaim a sense of presence and peace in my own body.

Tips for New Moms to Incorporate Movement

• Start Small: A 5-minute stretch or a short walk can make a big difference in how you feel. Small steps are still progress!
• Involve Your Baby: Try baby-wearing exercises, stroller walks, or floor stretches while your baby plays nearby. These are great ways to bond and move simultaneously.
• Get Outside!: Spending time outdoors boosts your mood, reduces stress, and increases energy. Fresh air and sunlight is great for your baby as well. For baby, outdoor time helps regulate sleep-wake cycles, nature creates a calming effect, promotes sensory development, and offers new sights and sounds to explore.
• Focus on Enjoyment: Choose movement that feels good for you—enjoyment makes it easier to stay consistent.
• Make It Social: Join a postpartum Pilates class, a mommy-and-me group, or connect virtually with other moms. Sharing the experience can boost motivation and create a sense of community.
• Be Kind to Yourself: Movement is a form of self-care, not another item to check off your to-do list. Allow yourself grace and flexibility as you find your rhythm.

Explore more actionable strategies for mental wellness during the postpartum period in this Steps to Wellness Fact Sheet from the Maternal Mental Health Leadership Alliance.

Movement as a Form of Self-Care

Motherhood is a journey of giving, but you can’t pour from an empty cup. Movement isn’t just about physical recovery; it’s a form of self-care that nourishes your mental health, builds resilience, and strengthens your connection to yourself.

At The Pilates Rx, we’re passionate about helping moms find movement that supports both their physical and emotional well-being. Our “For the Moms” program creates a safe space where moms can prioritize their health and connect with others on the same journey.

If you’re feeling overwhelmed, start with just one small movement today. Your mind—and your body—will thank you.

References

Maternal Mental Health Leadership Alliance. 4th Trimester Fact Sheet. August 2024. Available from: https://static1.squarespace.com/.../MMHLA+-+4th+Trimester+Fact+Sheet+-+August+2024.pdf.

Maternal Mental Health Leadership Alliance. Steps to Wellness Fact Sheet. August 2024. Available from: https://static1.squarespace.com/.../Steps+to+Wellness+Fact+Sheet+-+MMHLA.pdf.

Cai C, Busch S, Wang R, Sivak A, Davenport MH. Physical activity before and during pregnancy and maternal mental health: A systematic review and meta-analysis of observational studies. Journal of Affective Disorders. 2023;319:302-316.

Liu X, Wang G, Cao Y. Physical exercise interventions for perinatal depression symptoms in women: A systematic review and meta-analysis. Journal of Psychiatric Research. 2022;149:167-176.

Fleming KM, Herring MP. The effects of pilates on mental health outcomes: A meta-analysis of controlled trials. Complementary Therapies in Medicine. 2018;37:80-95.