Day 2: Be Active – Why being active matters for Perinatal Mental Health

During pregnancy, birth, and early parenthood, movement can play an important role in supporting mental wellbeing. Gentle activity can help regulate mood, reduce stress, and support sleep, while for some people it can also help rebuild trust with their body following pregnancy, birth, or medical interventions. 

At the same time, being active can feel complicated or daunting. External pressure we often hear around “bouncing back” or getting bodies “back” can create unrealistic and damaging expectations at a time when care, patience, and compassion are needed most.

In the context of wellbeing, being active is not about fitness, weight, or achievement; it’s about movement and rest that support physical and emotional health, at a pace that feels safe, manageable, and kind. 

The perinatal period brings significant physical, emotional, and hormonal change, and it can feel overwhelming. Gentle movement can provide moments of regulation during this time, helping to ease tension, lower stress levels, and support sleep; all of which are commonly disrupted in the perinatal period. 

Disrupted/lack of sleep, increased responsibility, and the pressure to support others can affect everyone’s mental health. Alongside those carrying the baby, it’s also important that dads, partners, and other carers have opportunities to be active. Movement can offer valuable headspace and support carers to look after their own wellbeing, strengthening their capacity to support their baby and family. 

The Five Ways to Wellbeing 

Being active is one of the Five Ways to Wellbeing (New Economics Foundation, 2008) because movement, in all its forms, supports both emotional and physical health while helping us stay connected to ourselves during times of change.  

Moving, or consciously choosing stillness, offers a way to respond to stress, emotion, and daily life through the body, not just the mind. This can be especially important when thoughts and feelings feel intense or overwhelming. Moments of movement can also create a sense of routine, grounding, or presence, helping us feel more anchored during periods of uncertainty. 

In the perinatal period, this often means redefining what “being active” looks like and letting go of expectations that no longer fit your current reality. Crucially, it is important to remember that rest is not the opposite of being active; it is an essential part of it. Resting when your body needs it is an active choice that supports recovery, emotional regulation, and overall wellbeing. 

When being active feels uncertain or scary 

When we hear “be active,” it’s easy to picture structured exercise; running, gym sessions, or fitness routines. During pregnancy, this can feel confusing and/or frightening. Many people worry about what is safe, what they should be doing, or whether they might get it wrong and cause harm. After birth, movement can feel different again. Your body may be recovering from vaginal birth, caesarean surgery, tears, blood loss, or other medical interventions, alongside ongoing hormonal and physiological changes. Pelvic floor weakness, abdominal separation, joint instability, pain, fatigue, disrupted sleep, and feeding postures can all affect how movement feels. 

If you were previously very active, these changes can bring frustration and even a sense of grief for the strength, energy, or physical ability you once had. If being active feels difficult or out of reach, it doesn’t mean you’re failing, it means you’re navigating a major life transition, and your body is asking for time, patience, and self-compassion. 

Your body is not broken. It has been through something significant, and it needs some extra care and respect while it is healing. 

If you have concerns about pain, recovery, or what feels safe for your body, it’s always okay to seek advice from a midwife, GP or health visitor. 

Ways we can ‘Be Active’ 

Being active for wellbeing doesn’t have to mean pushing yourself or following a set plan. It might look like: 

• Gentle stretching when you wake up or while feeding 

• A short walk to the end of the street 

• Simply getting up to open a window 

• Rocking, swaying, or softly dancing with your baby 

• Breathing exercises or lying on the floor and noticing your body 

• Choosing to rest, pause, or nap because your body needs it 

We all have different capacities at different times. Listening to your body, rather than external pressure about what you should be doing, is an important part of caring for your mental and emotional health. 

There is no minimum requirement; five minutes of walking, one arm stretch, a little dance in the kitchen. Every movement counts towards supporting your wellbeing. When your body needs rest; listening to that is just as important. 

What kind of movement or rest would best support me today?