Welcome to the postpartum phase—a time of great joy, great exhaustion, and the occasional accidental nap while holding a sandwich. 🥪
Taking care of yourself physically might feel like a luxury right now, but it’s actually a necessity. The healthier you feel, the better you can care for your baby and each other.
Here’s your guide to staying active, eating well, and moving your body without needing a gym membership, a smoothie subscription, or 8 uninterrupted hours of sleep (because let’s be real—that’s fantasy fiction).
Why Fitness & Health Matter Post-Baby
- Boosts energy (yes, even a 10-minute walk can help!)
- Improves mood and reduces postpartum anxiety and depression
- Helps strengthen your healing body (especially for birthing parents)
- Models self-care and balance for your growing family
Do’s and Don’ts for Getting Back to Health (Gently)
DO: Start Slow and Simple
Walking with the stroller, stretching before bed, or doing a few squats while holding the baby (bonus: baby loves it!). Start small—think 5 minutes is better than none.
DON’T: Jump Into Intense Workouts
Your body has been through A LOT. For moms, check with your provider about diastasis recti, pelvic floor recovery, and C-section healing. For both parents, remember: gentle consistency beats high-intensity regret.
DO: Hydrate Like You Mean It
Water = fuel. Keep a reusable water bottle handy. Yes, it’ll become your new favorite accessory. 💧
DON’T: Skip Meals or “Power Through”
Your body needs calories—especially if you’re breastfeeding or on your 5th diaper run of the day. Eat regularly, even if it’s half a sandwich while baby naps on you.
DO: Include Baby in Movement
Tummy time for them = plank time for you. Walks with a carrier. Dance breaks in the living room. Baby yoga is real—and adorable.
DON’T: Guilt Yourself Into Wellness
This isn’t about “bouncing back.” This is about bouncing forward—with love, strength, and grace.
Easy Nutrition Wins for New Parents
- Batch Prep: Make a big pot of something (soup, grain bowls, pasta) and eat it for 3 days. No shame.
- Protein Snacks: Keep almonds, yogurt, cheese sticks, or hard-boiled eggs within arm’s reach.
- Fiber & Fluids: Prevent “postpartum plumbing issues” with fruit, whole grains, and lots of water.
- Permission to Enjoy: You deserve joy food too—have the cookie.
Quick Movement Ideas (No Equipment Required)
| Time You Have | Try This |
|---|---|
| 5 minutes | Stretch + deep breathing |
| 10 minutes | Brisk walk with stroller |
| 15 minutes | Bodyweight exercises (squats, wall sits, bridges) |
| Baby’s nap | Online yoga or postpartum fitness video (check out YouTube or apps like FitOn or Peloton’s free content) |
Encouragement for the Real World
You don’t need six-pack abs. You need energy, resilience, and kindness—for yourself. New parent fitness isn’t about appearance; it’s about feeling like yourself again, one snack, stretch, and slow walk at a time.
And remember: sleep is a form of health. If today’s workout is a nap—you still win.
Health & Fitness Support Resources for New Moms and Dads
Stretch, Sip, and Survive in Westchester & Putnam Counties
You don’t need to run a marathon to care for your body after having a baby. These local services offer realistic wellness support—from parent-and-baby fitness classes to postpartum physical therapy and meal planning help.
Westchester County Resources
1. Burke Rehabilitation Hospital – Postpartum Physical Therapy
- Location: White Plains, NY
- Phone: (914) 597-2820
- Website: burke.org
- Offers pelvic floor therapy, diastasis recti support, and postpartum rehab with certified physical therapists.
2. Nola Studio – Babywearing Barre & Postnatal Yoga
- Location: Harrison & Rye Brook, NY
- Phone: (914) 835-3290
- Website: nolastudio.com
- Fitness classes designed for new parents with baby in tow; focuses on core strength, flexibility, and bonding.
3. The LOFT LGBTQ+ Community Center – Parent Wellness Group
- Location: White Plains, NY
- Phone: (914) 948-2932
- Website: loftgaycenter.org
- Monthly wellness meetups and gentle fitness for LGBTQ+ parents and allies.
4. Westchester County WIC – Nutrition Support for Families
- Phone: (914) 995-6350
- Website: health.westchestergov.com
- Provides individualized meal plans, food packages, and breastfeeding support to eligible parents and infants.
Putnam County Resources
5. Putnam Hospital/Nuvance Health – Postpartum Wellness & Fitness
- Location: Carmel, NY
- Phone: (845) 279-5711
- Website: nuvancehealth.org
- Offers postpartum recovery classes, breastfeeding support, and pre/postnatal fitness referrals.
6. Brewster Yoga Studio – Mom & Baby Yoga
- Location: Brewster, NY
- Phone: (845) 279-9642
- Website: brewsteryoga.com
- Offers bonding-centered yoga for new moms with infants, plus gentle recovery movement.
7. Putnam County WIC Program
- Phone: (845) 808-1338
- Website: putnamcountyny.com
- Provides postpartum nutrition counseling, formula/breastfeeding support, and food vouchers.
Regional & General Resources
8. United Way’s 2-1-1 Helpline
- Phone: Dial 2-1-1
- Website: 211hudsonvalley.org
- Free, confidential 24/7 resource line for referrals to local gyms with childcare, nutritionists, lactation consultants, and mental health programs for new parents.
9. Pelvic Health Center at NewYork-Presbyterian Hudson Valley
- Location: Cortlandt Manor, NY
- Phone: (914) 734-3780
- Website: nyp.org
- Offers physical therapy for postpartum healing, pelvic support, and bladder health.
10. YMCA of Central and Northern Westchester
- Locations: White Plains, Rye, Somers
- Phone: (914) 949-8030
- Website: ymca-cnw.org
- Family memberships, “Stroller Fit” groups, and baby-friendly group fitness classes.
Bibliography
American College of Obstetricians and Gynecologists. (2022). Physical Activity and Exercise After Pregnancy. https://www.acog.org
Centers for Disease Control and Prevention. (2023). Physical Activity Basics. https://www.cdc.gov
Postpartum Support International. (2023). Postpartum Wellness Guide. https://www.postpartum.net
USDA MyPlate. (2023). Healthy Eating for Parents and Caregivers. https://www.myplate.gov
Peloton. (2023). Peloton App Free Trial and Postnatal Programs. https://www.onepeloton.com/app
Legal Disclaimer: The information provided by our nonprofit is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for medical concerns. We make no guarantees about the accuracy or completeness of the information and are not liable for any decisions made based on it. If you have a medical emergency, call 911 or seek immediate medical care.
