Walking on Your Program Rest Days: A Gentle Challenge for You and Your Baby

When you’re in the early weeks of motherhood, life is full of feeds, naps, and finding your rhythm again. That’s why your Post-Partum Program includes built-in rest days - three per week in Level 1 and two per week in Level 2. These days are designed to give your body time to recover from your workouts, but they’re also the perfect opportunity to add in something light, restorative, and rewarding: walking.

Instead of seeing rest days as “doing nothing,” think of walking as a gentle bonus session. A way to keep moving, boost your mood, and spend intentional time with your little one, without taking away from your recovery.

Why Walking on Rest Days?

Walking is one of the safest and most effective ways to reintroduce steady movement after birth. It’s low-impact, requires no equipment, and can be adapted to your energy levels. On your rest days, walking works as an added challenge that:

• Supports recovery: Gentle walking improves circulation, boosts stamina, and aids in postpartum healing.
  
• Lowers stress: Fresh air and movement help regulate cortisol, leaving you calmer and more resilient.
  
• Lifts your mood: Walking releases endorphins, helping reduce anxiety and the risk of postpartum depression.

Bonding Time for You and Baby

Pram or carrier walks transform rest days into bonding days. Your baby can benefit from the natural light and calming rhythm of being outdoors, which supports better sleep and healthy circadian rhythms. For you, it’s a moving meditation. A chance to breathe, reset, and connect with your little one while gently challenging your body.

How We’ve Built Walking Into Your Program

We’ve included optional walking sessions on your rest days as a way to progress safely and realistically, which can be tracked HERE for Level 1 or HERE for Level 2. 

• Level 1 (Weeks 1-6): Three walks per week, starting with 10-15 minutes and building to 20-25 minutes.
  
• Level 2 (Weeks 1-6): Two walks per week, starting with 25-30 minutes and building to 30-40 minutes.
  

These are not about pushing harder or hitting big step counts; they’re about gentle, consistent progress that works with your recovery, energy, and lifestyle as a new mum.

While walking is completely safe, there are still signs and symptoms to look out for during or after your walk. These include leaking or the feeling of heaviness or dragging at the vaginal opening. This doesn’t signify damage, but it might indicate that your pelvic floor had to work really hard to support you, and it's fatigued. If this happens, try reducing the duration of your walk or consider using a pram instead of a baby carrier. You can then start to increase the duration of your walk, provided you are not noticing any of these symptoms.

The Takeaway

Walking on your rest days is more than “just a walk.” It’s an active part of your Program that:

• Helps you recover stronger.
• Gives you a mental reset.
• Creates small, powerful moments of connection with your baby.
  

Every step adds up - whether it’s a lap around the block with the pram, a slow stroll through the park, or even hallway pacing on a rainy day. Think of your walks as a light challenge layered onto your Program, building strength, calm, and confidence - one rest day at a time.

Ready to rebuild your strength, confidence, and routine after birth? 💗 The Move With Us Post-Partum Program is designed to guide you safely back into movement with structured workouts, built-in rest days, and expert support every step of the way. Start your journey to feeling strong, supported, and empowered today.