Tips for new mums: habits to start and stop, a six-week recovery plan and the support to line up in Singapore

The most useful tips for new mums come down to three things: rest whenever your baby sleeps, accept every offer of help, and know which symptoms need a doctor. KKH's discharge advice is to catch sleep when your baby does, eat plenty of vegetables and fruit, drink enough if you're breastfeeding, start pelvic floor exercises and keep your postnatal check. HealthXchange, SingHealth's health site, says most pregnancy changes take about six weeks to settle. Below is a short list of habits to start and stop, what recovery looks like week by week, the warning signs, and the people to have on speed dial before you need them.

Habits to start, and habits to stop

None of this needs to be perfect. SingHealth's advice for staying emotionally well is to build a routine around your baby's feeds that can still bend, take a little time for yourself out of the house, talk to your partner or a friend, and not be embarrassed about asking for help. Our guide to self-care for new mums has a printable checklist and a weekly planner.

What recovery looks like, week by week

Your baby is adjusting too. HealthHub says newborns sleep about 14 to 17 hours a day in the first three months, in their own cot and on their back, and don't need water as long as they're feeding well. Our newborn care basics guide covers baths, cord care and nappies, and the postnatal recovery guide goes into wound care and the six-week review in detail.

A simple recovery routine

You don't need a schedule, but a few anchors help the days feel less chaotic:

HealthHub suggests easing back into exercise with low-impact activities such as walking, modified Pilates and postnatal yoga, building up towards 150 minutes a week of moderate activity, and checking with your doctor if you're unsure. KKH runs postnatal exercise classes on weekends; call its Patient Education Centre on 6394 1268. Our guides to postnatal yoga and pelvic floor recovery explain when to start.

Warning signs that need a doctor

KKH asks you to see a doctor promptly for any of these:

• Bleeding that suddenly gets heavy again after it had eased
• Foul-smelling discharge from the vagina
• Fever or chills
• Severe or worsening pain at your stitches, or a caesarean wound that bleeds, turns red or oozes
• A red, painful area of breast, especially if you feel shivery or feverish
• Swollen eyes, a rash or breathlessness after starting a new medicine

Low mood, anxiety or irritability on most days for two weeks or more also needs your doctor, says SingHealth. If you ever feel you might harm yourself or your baby, call 995 or go to the nearest A&E. Our guides to postnatal depression, postpartum rage and mum guilt explain what's normal and what isn't.

Support to line up before you need it

Save these numbers in your phone before the birth, and give your partner the list too. Money and paperwork can wait a few weeks, but when you're ready, our Baby Bonus calculator works out the cash gift and CDA grant for your child.

Frequently asked questions

How long does it take to recover after giving birth?

About six weeks for most pregnancy-related changes, says HealthXchange, which is when your doctor reviews you. A caesarean wound can stay sore for 6 to 8 weeks, and KKH advises no heavy lifting for at least two months.

How long does bleeding last after birth?

KKH says most mothers stop bleeding within three to four weeks, though it can continue for up to eight. See a doctor if it suddenly gets heavy again after easing.

When can I start exercising after having a baby?

You can start pelvic floor exercises and gentle walks in the first days. HealthHub suggests low-impact activities such as walking, modified Pilates and postnatal yoga, building up slowly, and checking with your doctor if you're unsure.

Is it normal to cry a lot after having a baby?

In the first days, yes. SingHealth says many mothers have mild blues and tearfulness a few days after delivery. If it lasts beyond two weeks, get professional advice.

What should I avoid as a new mum?

Heavy lifting for two months after a caesarean, herbal remedies without your doctor's advice, alcohol close to a feed, and ignoring warning signs such as fever, foul-smelling discharge or bleeding that gets heavier.