Helping your partner return to exercise

Bringing a baby into the world changes everything. Your sleep, your schedule, your relationship, and definitely your body. For many new mums, getting back into exercise isn’t just about fitness. It’s about reclaiming a sense of identity, strength, and sanity.

But that return can be harder (and slower) than it looks. That’s where support, especially from partners, can make all the difference.

Here’s what every dad should know about postpartum exercise, and how you can be part of a safe, empowering return to movement.

The Basics: What Every New Parent Should Know About Postpartum Exercise

1. It’s Not a Race: Those “bounce-back” stories on social media? Ignore them. Most health professionals recommend waiting at least 6 weeks before doing anything more than gentle walking and pelvic floor work. Full recovery takes time. Sometimes up to a year or more, especially after a C-section or complicated birth.

2. Core First, Then More: Rebuilding core strength and pelvic floor function comes before any lifting, running, or high-impact movement. Think of it as rebuilding the foundation before adding layers.

3. Watch for Red Flags: Pain, leaking, a heavy dragging feeling in the pelvis, or doming in the abdomen are all signs to stop and get professional advice. A pelvic health physiotherapist is a brilliant resource here.

4. Recovery Isn’t Linear: Some days she’ll feel strong. Others, not so much. Fatigue, hormones, breastfeeding, and lack of sleep all impact recovery and performance. It’s normal to have ups and downs.

5. Every Body Is Different: C-section vs. vaginal birth, assisted delivery vs. natural. Each birth experience comes with its own recovery timeline and challenges. There’s no one-size-fits-all approach.

What Dads Can Do to Support Their Partner’s Return to Movement

Be the cheer squad, not the coach: Encourage her goals, but don’t push. Ask what she needs rather than offering unsolicited advice.

Make time, not pressure: Carve out windows in the day where she can move without juggling a baby or household duties. Taking the baby for a walk or handling bath time can create valuable space for her to exercise, or just breathe.

Normalise the slow path: Reinforce that rest and small wins matter. “You’re already doing an Olympic event every day” is a great reminder that this season is physically demanding even without workouts.

Get moving together: A gentle walk, a stretch session in the living room, a baby-friendly yoga video. Movement can be bonding time, too.

Celebrate the mental gains: Sometimes the best thing about a workout is the mental reset. Acknowledge the positive mood, energy boost, or sense of accomplishment she feels afterwards. Those are the real wins.

Final Thought: This Isn’t Just Her Journey

Supporting your partner back into exercise is one of the quiet ways you can show love, respect, and partnership. You don’t need all the answers, just the willingness to show up, listen, and lighten the load.

Movement, like parenting, is better when you’re in it together.