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Returning to Exercise After Having a Baby

A gentle, gradual way to restart activity, and when to wait.

Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.

There is no rush to get your pre-pregnancy body back. Your body has just done something extraordinary, and recovery takes time. Starting gently, building up slowly and listening to your body will help you get stronger and avoid problems such as pelvic floor weakness.

Why move at all?

Gentle activity can improve your mood and energy, help sleep, ease aches and support your recovery. The WHO suggests about 150 minutes of moderate activity a week for new mothers once they are ready, including while breastfeeding. You can build up to this slowly, and short bursts count.

In the first two weeks

• Rest is your main job. Sleep when you can and let others help.
• Short, gentle walks around the house or garden, as you feel able
• Pelvic floor exercises, if your midwife agrees, from the first days. They are safe after a vaginal birth and a caesarean. Our pelvic floor exercises guide explains how.
• Gentle stretching and deep belly breathing
• Good posture while feeding, with your back supported

From about two to six weeks

• Longer walks with the pram, building up bit by bit
• Gentle core activation, such as pelvic tilts and breathing exercises, if you are comfortable
• Avoid heavy lifting beyond your baby and the essentials, especially after a caesarean
• Avoid sit-ups and crunches, which can strain the tummy muscles

Many women are advised to wait until the postnatal check, usually at six to eight weeks, before starting more strenuous exercise. After a caesarean, a difficult birth or a significant tear you may need longer. Your doctor or a women's health physiotherapist can advise you.

From about six to twelve weeks

• Low-impact activity, such as brisk walking, cycling on a stationary bike, yoga and Pilates classes for postnatal women
• Swimming once your bleeding has stopped for about a week and any stitches or wounds have healed
• Light strength work, using lighter weights and good form

From about twelve weeks

Higher-impact activity, such as running and jumping, puts more strain on your pelvic floor, so build up gradually. Many women's health physiotherapists suggest waiting until at least 12 weeks after birth before running, and only if you have no leaking, heaviness or pain. If you are unsure, ask for a pelvic floor assessment before you start.

Exercise and breastfeeding

• Moderate exercise does not harm your milk supply or your baby.
• Feed or express before a workout for comfort, and wear a well-fitting, supportive sports bra.
• Drink plenty of water and eat enough, because breastfeeding already uses a lot of energy.
• Joints can stay looser for a while, especially while breastfeeding, so avoid overstretching.

Signs to slow down

• Bleeding that gets heavier, turns bright red again or restarts after it had slowed
• Pain in your pelvis, back or caesarean scar
• A heavy, dragging feeling in the pelvis, or a bulge in the vagina
• Leaking urine or stool when you cough, jump or lift
• A bulge or ridge running down the middle of your tummy when you sit up or strain, which may be diastasis recti
• Extreme tiredness that does not ease with rest

If any of these happen, stop, rest and ask your doctor, midwife or a women's health physiotherapist. These problems are common and treatable, and early help works best.

Tips for making it work

• Start with what you enjoy. A walk with a friend counts.
• Exercise when your baby is settled or take them with you, in a pram or sling.
• Be flexible. Some days you will be too tired, and that is fine.
• Do not compare yourself with others. Every recovery is different.
• Eat well and keep up your fluids, because your body needs fuel to heal.

Where to check current advice

Guidance differs between countries, so check with your own health service, such as the NHS in the UK, the HSE in Ireland, ACOG in the US, the SOGC in Canada and RANZCOG in Australia.

This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.