New Mothers

Back to Work After Maternity Leave: Keeping Movement in Your Week

October 9, 2026 · 4 min read · New Mothers

Woman working on a laptop on a sofa at home

Returning to work after having a baby is a big transition. Mornings start earlier, evenings are busier, and your own exercise is often the first thing to go. The good news: you don’t need long workouts — you need a routine that survives real weeks.

Start with your baseline

The WHO recommends at least 150 minutes of moderate activity a week plus muscle-strengthening on two or more days (Bull et al., 2020). On a busy week, that can come from walking, short strength sessions and small bursts of activity rather than gym time.

Use short bursts

In a large study of people who didn’t exercise formally, those who did around three short bursts of vigorous everyday activity a day — 1 to 2 minutes each, like fast stair climbing — had a much lower risk of early death over the following years (Stamatakis et al., 2022). It was an observational study, but these “exercise snacks” fit easily into a working parent’s day:

Stairs instead of the lift at work
A fast walk from the car park or station
Carrying the nursery bag briskly up a hill

Plan for the hard moments

A meta-analysis of 94 studies found that “if–then” plans — deciding in advance when and where you’ll act — had a medium-to-large effect on reaching goals (Gollwitzer & Sheeran, 2006). Try:

If…	Then I will…
It’s my lunch break on Mon, Wed or Fri	Walk for 20 minutes outside
The baby is down for the night on Tue and Thu	Do my 20-minute home strength session
A meeting runs late	Do 10 minutes before bed instead
The baby is unwell and nights are bad	Walk only, and rest — no guilt

A realistic working week

Day	Movement
Mon	Walk the nursery run + 20-min lunchtime walk
Tue	20-min home strength session after bedtime
Wed	Lunchtime walk
Thu	20-min home strength session
Fri	Walk to a café or park at lunch
Sat	Family walk or park trip
Sun	Rest or gentle stretching

That’s about 150 minutes of walking plus two strength sessions.

Make it automatic

Habits form through repetition in a consistent context. In a real-world study, a new daily behaviour took a median of 66 days to become automatic — and missing a single day didn’t derail it (Lally et al., 2010). Pick fixed days and times, and expect some weeks to go off track.

Ideas for busy days

Walk during calls that don’t need a screen.
Park further away from work or nursery.
Active pick-ups: walk to the park after nursery before heading home.
Weekend family activity: swimming, hiking, cycling with a child seat.
Stand and stretch every hour at your desk.

Be kind to yourself

The first months back at work are an adjustment for everyone. Sleep, food and your family’s routine matter most. Movement doesn’t need to be perfect — consistent and “good enough” will carry you forward.

Talk to your employer

You may have the right to request flexible working, and many employers offer support for breastfeeding or expressing at work. Ask HR what’s available — a slightly later start or a longer lunch can make room for a walk.

A 10-minute evening session

Exercise	Reps
Sit-to-stand	12
Counter push-up	10
Glute bridge	15
Bent-over row with water bottles	10 each
Repeat 2–3 rounds	—

Done after the baby is asleep, before you sit down for the evening.

The weekend reset

Use the weekend to set up an easier week:

Plan your three movement slots in your calendar
Lay out workout clothes and trainers
Prep a few lunches so lunchtime walks aren’t eaten up by queues
Agree evening plans with your partner so each of you gets time

If you have a partner, agree who covers which evenings so you each get time to exercise. Even two 20-minute slots each a week make a difference.

When motivation dips

Expect weeks when everything slips — illness, teething, deadlines. Go back to the minimum: walk where you can and do one short session. The habit matters more than the intensity, and missing a week doesn’t undo your progress (Lally et al., 2010).

FAQ

I’m exhausted. Should I still try to exercise? On very tired days, swap a strength session for a short walk or rest. Gentle movement often helps energy, but recovery comes first.

Can I exercise before work? Yes, if that’s the time that works. Lay out your kit the night before and keep it short.

The bottom line

Walk where you can, add short strength sessions on two days, use exercise snacks, and plan “if–then” responses for the hard days. Consistency over months matters far more than any single week.

Sources

Lally P et al. (2010). How are habits formed: modelling habit formation in the real world. European Journal of Social Psychology. doi:10.1002/ejsp.674
Gollwitzer PM, Sheeran P (2006). Implementation intentions and goal achievement: a meta-analysis of effects and processes. Advances in Experimental Social Psychology. doi:10.1016/S0065-2601(06)38002-1
Stamatakis E et al. (2022). Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality. Nature Medicine. doi:10.1038/s41591-022-02100-x
Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. doi:10.1136/bjsports-2020-102955

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.