After a straightforward vaginal birth, you can usually start gentle exercise, such as walking, stretching and pelvic floor exercises, as soon as you feel up to it. After a cesarean or a complicated birth, recovery takes longer, so start with short daily walks and pelvic floor exercises and build up slowly. The NHS suggests getting advice at your 6-week postnatal check before anything high-impact, and UK and Australian guidance suggests waiting at least 12 weeks (3 months) before running. Throughout, let your body set the pace: leaking, heaviness in your vagina, pain or heavier bleeding are signs to ease off and get advice.
When can I start exercising after giving birth?
It depends on the kind of birth you had, how you're feeling and how active you were before. Here's what each source says about getting started.
| Source | After a vaginal birth | After a cesarean |
|---|---|---|
| NHS (UK) | Gentle exercise as soon as you feel up to it | Longer recovery; talk to your midwife or doctor before anything strenuous |
| Pregnancy, Birth and Baby (Australia) | Gentle pelvic floor and tummy exercises in the first few days | Pelvic floor exercises from around 3 days; at least 6 weeks to heal |
| ACOG (US) | Usually a few days after the birth, or when you feel ready | Ask your doctor when it's safe |
| POGP (UK physios) | Breathing and pelvic floor exercises within hours | Pelvic floor exercises once the catheter is out |
The NHS guide to keeping fit with a baby suggests walking, gentle stretches and pelvic floor exercises after a straightforward birth. ACOG's guide to exercise after pregnancy says it's usually safe to begin a few days after a healthy pregnancy and vaginal birth, or as soon as you feel ready, and to stop if you feel pain.
Pregnancy hormones also loosen your joints and ligaments for a while. Australia's Pregnancy, Birth and Baby service says this can last up to 6 months after the birth and raises your risk of injury, so build up gradually even if you feel great.
What gentle exercise can I do in the first 6 weeks?
The first weeks are about recovery, not fitness. The POGP booklet Fit for the Future, from the UK's specialist pelvic health physiotherapists, suggests building up your exercise tolerance gradually over the first 6 to 8 weeks.
- Pelvic floor exercises. Start as soon as you can and keep going every day. The UK Chief Medical Officers' guidance for women after childbirth says the same. See pelvic floor after birth for how to do them.
- Walking. Start with a short, gentle walk, perhaps pushing the stroller, then gradually increase the time and pace. Pregnancy, Birth and Baby suggests building up to a 30-minute walk each day if you can. The NHS suggests keeping your arms bent and your back straight as you push.
- Deep tummy exercises. Pregnancy, Birth and Baby describes abdominal bracing: gently pull your lower tummy towards your spine, hold for 5 seconds while breathing normally, and repeat 5 to 10 times.
- Posture and lifting. Stand and sit tall, bend your knees to lift, and change diapers on a surface at waist height so you're not stooping, keeping a hand on your baby.
Pregnancy, Birth and Baby says to stop if anything hurts. The NHS suggests avoiding sit-ups, planks and high-impact exercise to start with.
How is exercise different after a cesarean?
A cesarean is major surgery, so the timeline is slower. The NHS cesarean recovery page suggests staying mobile with a gentle walk every day, which lowers the risk of blood clots. It also says to avoid overdoing it, and not to carry anything heavier than your baby. It says you may not feel able to exercise, drive or carry heavier things for 6 weeks or so, and to ask your midwife, or your doctor at the 6-week check, if you're unsure.
Pregnancy, Birth and Baby says it takes at least 6 weeks to heal, and that you'll still be healing inside until around 12 weeks. Until then, walking, low-impact aerobics and cycling are fine, but avoid sit-ups, crunches and abdominal curls, which put pressure on your scar. Stop if you feel discomfort, pain or a pulling sensation at the scar, and wait a few more weeks before trying again.
When can I go back to the gym, classes or swimming?
The NHS says it's usually a good idea to get advice at your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running. Pregnancy, Birth and Baby sets out a similar path after a vaginal birth:
| Time after birth | What Pregnancy, Birth and Baby suggests |
|---|---|
| 0 to 6 weeks | Pelvic floor and gentle tummy exercises, walking |
| 6 to 12 weeks | After your check: low-intensity, low-impact exercise, gym or classes |
| 12 weeks to 6 months | Gradually increase intensity and weights |
| From 4 to 6 months | Back to your previous level of activity |
It says to avoid heavy weights, sit-ups and high-intensity activity such as running and tennis for at least 3 months. Before higher-intensity exercise, it suggests having your tummy muscles and pelvic floor checked.
Swimming. The NHS says to wait until 7 days after your postnatal bleeding has stopped. The POGP booklet agrees, and adds that after a cesarean you may need to wait until your 6-week check.
When can I start running again after having a baby?
Running is high-impact and puts a lot of load through your pelvic floor. A return-to-running leaflet from Royal United Hospitals Bath NHS Trust in the UK says running isn't recommended before 12 weeks. It suggests building up over that time instead:
| Weeks after birth | Example plan from one NHS hospital |
|---|---|
| 0 to 2 | Pelvic floor exercises, gentle core exercises, walking |
| 2 to 4 | Add squats, lunges and bridges |
| 4 to 6 | Exercise bike for low-impact exercise |
| 6 to 8 | Power walking, cycling, leg strength work |
| 8 to 12 | Swimming once bleeding has stopped and wounds have healed |
This is an example, not a target; adjust it to your recovery, and check with your doctor or midwife first after a cesarean or a significant tear.
A return-to-running guide in the POGP booklet gives weeks 12 to 18 of your return to exercise as a rough guide for getting back to running, and says progress should depend on your symptoms and healing. Before you run, it suggests checking you can do these without pain, heaviness, dragging or leaking:
- walk for 30 minutes
- balance on one leg for 10 seconds
- do 10 single-leg squats on each side
- jog on the spot for 1 minute
- do 10 forward bounds and hop 10 times on each leg
Pregnancy, Birth and Baby suggests a simple check before any high-impact exercise: cough or jump with a full bladder. If you leak, your pelvic floor needs more recovery time, and if your baby is more than 3 months old, it's worth talking to your doctor or a physiotherapist.
US guidance is less specific. ACOG says that if you did vigorous exercise before pregnancy, you may be able to return to your usual workouts soon after the birth, but to talk to your doctor first.
What if my tummy muscles have separated?
A gap between the two long tummy muscles (diastasis recti) is common after pregnancy. The NHS guide to your post-pregnancy body says the gap usually returns to normal by about 8 weeks after the birth. Pregnancy, Birth and Baby's abdominal separation page says it often gets better over the weeks and months after birth, but that up to 1 in 3 women still report a separation a year later.
To check: lie on your back with your knees bent, place your fingertips across your tummy at your belly button, then lift your head and shoulders slightly and feel for the gap. Pregnancy, Birth and Baby says a gap wider than one finger may be a separation.
What helps:
- deep tummy exercises, pelvic tilts and pelvic floor exercises
- rolling onto your side to get out of bed
- not lifting anything heavier than your baby
- standing tall and thinking about your posture
What to avoid at first: the POGP's tummy muscle separation page says to avoid sit-ups, crunches and planks, especially soon after the birth, and high-impact exercise such as jumping or running until you're stronger.
If the gap is still obvious at 8 weeks, the NHS says to see your doctor, as you may be at risk of back problems. Your doctor can refer you to a women's health or pelvic health physiotherapist (in the US, a pelvic floor physical therapist) for an exercise plan.
Can I exercise while breastfeeding?
Yes. The Australian Breastfeeding Association says moderate and aerobic exercise has no effect on your milk supply. It says mild or moderate exercise doesn't raise lactic acid in breast milk, and that very intense exercise can change the taste, but babies usually still accept it. The NHS says losing weight through a healthy diet and regular moderate exercise won't affect the quality or quantity of your milk.
To make it more comfortable:
- breastfeed or express before you exercise, as full breasts can feel uncomfortable
- wear a supportive, well-fitted bra; the POGP suggests a proper sports bra when you start running again
- drink water before, during and after exercise
- eat enough to cover both breastfeeding and the extra activity
The Australian Breastfeeding Association also says breastfeeding doesn't make pelvic floor problems or loose ligaments worse. If a breast becomes red, hot or painful, see mastitis.
How do I exercise when I'm this tired?
Broken nights make it hard to find the time or energy, and that's normal. The POGP booklet says many women feel extremely tired after birth, and suggests pacing yourself, accepting help and setting aside regular time to rest. Pregnancy, Birth and Baby says not to worry about not getting enough exercise, and that even 10 minutes is better than nothing.
Moving can still help. ACOG says exercise boosts energy and promotes better sleep, and the NHS says regular activity can help you feel more energetic.
Realistic goals. ACOG and the UK Chief Medical Officers suggest building up to at least 150 minutes of moderate activity a week, plus muscle-strengthening activity twice a week. That's something to work towards over months. ACOG suggests splitting it up, for example three 10-minute walks a day. Some ideas:
- a walk with the stroller instead of a drive
- pelvic floor exercises while you feed your baby
- tummy exercises on the floor next to your baby
- a postnatal class where your baby comes too
If you can't sleep even when you get the chance, see sleep deprivation. Pregnancy, Birth and Baby notes that postnatal depression can drain your energy and motivation. If low mood or anxiety is getting in the way, talk to your doctor or call the National Maternal Mental Health Hotline on 1-833-852-6262 (call or text), and see postnatal depression and anxiety.
If you have thoughts of harming yourself or your baby, call 988 (call or text) or 911 now.
Which warning signs mean I should stop and get help?
Some symptoms during or after exercise are a sign to ease off; others need help straight away.
Call 911 now, or go straight to the emergency room, if you have:
- heavy bleeding: soaking through a pad every hour or two; Pregnancy, Birth and Baby's postpartum haemorrhage page says to go to the emergency room for this, and to call an ambulance if you also feel dizzy, clammy or short of breath, or your heart is racing
- chest or upper back pain, severe difficulty breathing, a very fast heartbeat, or fainting; the NHS pulmonary embolism page lists these as emergencies
- a painful, swollen calf or leg, usually on one side, which can be a blood clot
The NHS deep vein thrombosis page says having had a baby in the past 6 weeks raises the risk of a clot. It suggests urgent same-day help for leg symptoms alone and an emergency call with breathlessness or chest pain. After birth, take the faster route. The CDC's urgent maternal warning signs say to get medical care immediately for leg swelling, redness or pain, chest pain or trouble breathing, and to tell them you've recently had a baby.
Get medical help today (your midwife, maternity unit or a same-day doctor; if you can't be seen today, go to the emergency room) if you have:
- a temperature of 38°C (100.4°F) or more
- a cesarean wound or stitches that become red, swollen or more painful, or ooze pus or smelly fluid
- bleeding that suddenly gets heavier or turns bright red again, large clots, or discharge that smells bad
- tummy pain that keeps getting worse
Pregnancy, Birth and Baby says bleeding can be a little heavier after exercise. A sudden increase is different, and needs a call to your midwife or doctor.
Stop that activity and talk to your doctor or a pelvic health physiotherapist if exercise brings on:
- leaking pee or poop, or trouble controlling wind
- heaviness, dragging or a bulge in your vagina, which can be a sign of prolapse
- low back or pelvic pain
- bulging or doming along the middle of your tummy
- pain or a pulling feeling at your cesarean scar
The Royal United Hospitals Bath leaflet and the POGP booklet list leaking, heaviness, pain and tummy bulging as reasons to stop and get advice, and Pregnancy, Birth and Baby says to stop if you feel pain or pulling at your scar. These problems are common, and help is available; see pelvic floor after birth.
What's useful to note down?
A few notes can help at your 6-week check or with a physiotherapist: what exercise you did, for how long, and whether it brought on leaking, heaviness, pain or heavier bleeding. Over a few weeks, that shows what your body is ready for. Never wait to finish notes before getting help for a warning sign. For the rest of your recovery, see recovery after birth.