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4 Self-Care Tips for New Mums: Nurture Your Health and Wellness to Give Your Baby the Best Start in Life

Mother and baby on a yoga mat in yoga pose

Welcoming a newborn baby into the world is a life-changing experience filled with immense joy and love. But all first-time mothers will know the demands of motherhood can sometimes be overwhelming. Sleepless nights, round-the-clock baby care, and postpartum recovery can all take a hefty toll on your physical and mental well-being. 

While it's natural to put your baby's needs above everything else, neglecting your own well-being can lead to burnout and hamper your ability to provide the best care for your baby. Remember that self-care is not selfish; it is an essential part of being a capable and loving mother and will give you the strength and energy to handle whatever your new life as a mother throws at you.

Below are our top tips to boost your health and wellness during this precious time so that you can not only manage the challenges of being a mother, but also enhance your mental and physical well-being to give your baby the best start in life.


Engage in gentle exercise

Lady lies on her back on leopard print yoga mat holding hand weights above her shoulders in chest pressMotherhood is a physically demanding journey, requiring strength and stamina to handle the various tasks involved in caring for a baby such as carrying heavy grocery bags (as well as a growing baby!), keeping on top of housework chores, and endless bending and lifting.
Regular exercise can help you build physical resilience so that you lift, carry, and care for your growing child with ease. Additionally, staying active can aid with weight loss postpartum, confidence and also boost overall energy levels, which is crucial for keeping up with sleepless nights and long days. 
Beyond the physical benefits, engaging in fitness activities can also have a positive impact on mental well-being. It’s natural for new mums to feel a little frayed at the edges and many women experience low moods or suffer from postnatal depression, which can be debilitating. Exercising can help reduce stress and improve your mood so that you are better able to cope with your new duties as a mother. According to scientific research, exercise is an effective way to treat and ward off postnatal depression.
To start off, gentle exercises are best for new mums and can help slowly build your fitness levels up whilst your body recovers from childbirth. Activities like walking, yoga and swimming are a great choice as they exert little strain on the body, help strengthen muscles and build cardio fitness.
Lady in childs pose on leopard vegan suede yoga mat

If yoga is your go-to exercise choice, choose the Amp yoga mat for your home practice for ultra comfort and cushioning to protect your bones and joints. This mat is environmentally friendly and made with a suede top layer that wicks away sweat and provides a slip-free surface.


Use it on any type of floor, whether that’s carpet, hard floors or outdoors and it's safe for baby to play on too!

If you can’t make it to your local yoga class, you can try online programmes which are specifically designed for postpartum mums. It is important to adapt exercise and yoga to support your body’s many changes during maternity, such as the Grounded Yogi’s online platform which has wonderful yoga classes designed to be taken from pregnancy into motherhood. There are also children’s yoga classes to enjoy together when your baby is older and are ready to join in.

Image of laptop and hand weight dumbbells ready for home workoutThe benefit of online classes is that you can fit them in around your and your baby’s schedule. You can also do as little or much as you can and want to on any day! This allows you to build up your strength and flexibility at your own pace, and gives you time for mindfulness when you need it. 

The Grounded Yogi also has calming breathwork and guided meditations to help recentre and relieve stress, ensuring you have the best mindset for your day.


Prenatal yoga


Steal sleep when you can

Sleepless nights are a hallmark of new parenthood, but prioritising sleep and rest will benefit you and your baby as sleep deprivation can impact your mood, brain function, and physical health. You don’t want to be a walking zombie who puts the remote in the fridge and forgets the bath is running! While it might be tempting to catch up on chores whilst your baby naps, instead try napping as well to recharge your energy levels. And if possible, enlist the help of a partner, family member, or friend to share baby care responsibilities during the night.


Nourish your body with a balanced diet 

Eating a healthy well-balanced diet helps mothers recover after giving birth and maintains good overall health. Proper nutrition is especially important for breastfeeding mothers because it ensures you get all the nutrients required for high-quality breast milk that supports the healthy growth and development of a baby. 

A well-balanced diet for new mothers should include ample fruits and vegetables, whole grains, lean proteins such as poultry, fish, beans, and lentils, as well as healthy fats like avocados and nuts. It's also crucial to include foods rich in calcium and vitamin D to support bone health, and foods high in omega-3 fatty acids, like salmon and chia seeds, can benefit the baby's brain and eye development. Try to avoid excessive caffeine, alcohol, and highly processed foods while breastfeeding, as they can pass through breast milk and may not be good for the baby. 

Table covered in healthy food, vegetables and fruits

Seek support from others

The postpartum period can be emotionally challenging, and having a strong support system is invaluable. Surround yourself with loved ones who understand and empathise with your experiences and can support you both emotionally and with tasks like babysitting and house chores. Open communication with your partner is particularly vital during this time of adjustment and it’s important to share your feelings, concerns, and needs with them, as they may not always be evident. Working together as a team will not only strengthen your relationship but also provide mutual support in navigating the challenges of early parenthood.

Mothers in park with buggies and children exercising
Joining local mother's groups can also help you feel supported and provides an opportunity to share your journey with other new mums in the same boat as you. Sharing your feelings and experiences and even having the odd giggle about things can alleviate stress and boost your mental well-being. Many local mother’s groups are formed around exercise and health during this time which can be a double win for finding company and wellbeing!
For example Fitter Mother and the Wellbeing Club, which have both in person and online classes and help you fit workouts in around family life.



Becoming a new mum is an incredible journey that will change your life forever, but navigating the early stages of parenthood is not always easy. Nurturing your health and wellness during this time not only benefits you but also ensures that you can provide the best possible care for your little one. Show yourself some love and engage in regular gentle exercise like yoga, eat a healthy well-balanced diet, take any opportunity to catch up on sleep and seek support from others, whether that’s emotional or practical.

Remember, you deserve to be looked after, and by taking care of yourself, you'll be better equipped to embrace the beautiful journey of motherhood with confidence and a stronger sense of mental well-being.


Mother doing yoga on amp yoga mat with baby