New Mothers

Exercise After Baby: When and How to Start

October 9, 2026 · 4 min read · New Mothers

Mother carrying her young child along a woodland path

After having a baby, many women want to feel like themselves again — stronger, more energetic, more at home in their bodies. Exercise can help with all of that. But the timing and approach matter, and the right starting point depends on your birth, your recovery and your doctor’s advice.

150 minof moderate activity a week recommended after birth

Gradualbuild-up once your doctor says it’s safe

No effectof moderate exercise on breast milk supply (ACOG, 2020)

What the guidelines say

The American College of Obstetricians and Gynecologists advises that exercise can be resumed or started gradually after birth, as soon as it is medically safe — which depends on how you gave birth and whether there were complications (ACOG, 2020). The WHO recommends that women after childbirth, without contraindications, aim for at least 150 minutes of moderate activity a week, alongside muscle-strengthening and gentle stretching, and less time sitting (Bull et al., 2020).

That’s the destination, not the starting line. In the early weeks, rest, recovery and caring for your baby come first.

Start with your postnatal check

Before you return to anything more than gentle walking, get the go-ahead from your doctor or midwife — usually at your postnatal check around six weeks. Tell them about:

How you gave birth (vaginal, assisted, or caesarean)
Any tearing, stitches, or wound problems
Leaking urine or wind, heaviness or dragging in the pelvis
Pain during everyday activities or intercourse
Your mood and sleep

If anything doesn’t feel right, ask for a referral to a pelvic health physiotherapist. They can assess your pelvic floor and core and tailor your return to exercise.

A gentle progression (once you’re cleared)

Stage	Focus	Examples
Early weeks	Rest, short walks, breathing	5–10 minute walks, relaxed deep breathing
After clearance	Rebuild daily strength	Longer walks, gentle bodyweight moves, pelvic floor exercises as advised
Following weeks	Build steadily	Brisk walks, light strength sessions 2–3 times a week
Later	Return to your usual activities	Gradually reintroduce more intense or higher-impact exercise, if symptom-free

Every recovery is different. Caesarean births, complicated deliveries and very little sleep all mean a slower build-up — and that’s normal.

Signs to stop and get checked

Stop and speak to your doctor or a pelvic health physiotherapist if you notice:

Leaking urine, wind or faeces during or after exercise
A feeling of heaviness, bulging or dragging in the vagina
Pain in your pelvis, abdomen, back or caesarean scar
Bleeding that increases or returns after it had settled
A bulge or doming down the middle of your tummy when you strain
Feeling dizzy, breathless or unwell

These are common and treatable — but they deserve proper assessment rather than pushing through.

What helps most at the start

Walking. Easy to fit around feeds and naps, and a great base for everything else. See our postnatal walking plan.
Breathing and pelvic floor exercises, as advised — see pelvic floor basics.
Short strength sessions with your own bodyweight, progressing slowly.
Sleep and food — recovery needs fuel and rest as much as movement.

Questions to ask at your postnatal check

Is it safe for me to start exercising, and is there anything I should avoid for now?
How is my pelvic floor? Could I be referred to a pelvic health physiotherapist?
(After a caesarean) How is my wound healing, and when can I lift heavier things?
Is my bleeding normal for this stage?
What should I do if I notice leaking, heaviness or pain when I exercise?

Writing these down beforehand helps — appointments can feel rushed with a baby in tow.

Your first two weeks after clearance

Day	Session
Mon	15-minute walk
Tue	Breathing and pelvic floor exercises (5 min)
Wed	15-minute walk + 5 minutes of gentle core work
Thu	Rest
Fri	20-minute walk
Sat	Breathing, pelvic floor and glute bridges (10 min)
Sun	Family walk

Repeat for a second week, adding a few minutes to each walk if you feel good.

Expect ups and downs

Some days you’ll feel strong; others, a broken night will leave you flat. That’s normal. Swap a planned session for a short walk or rest on hard days — consistency over weeks matters far more than any one session.

FAQ

Will exercise affect my breast milk? ACOG notes that moderate exercise doesn’t affect milk supply, composition or your baby’s growth (ACOG, 2020). Feeding or expressing before exercise can make it more comfortable.

I had a caesarean. Is it different? Usually you’ll need a slower build-up while your wound and abdominal muscles heal. Follow your surgeon’s and doctor’s advice.

When can I run again? High-impact exercise like running and jumping puts more load on a recovering pelvic floor. Wait until you’re symptom-free with walking and strength work, and ask a pelvic health physiotherapist for advice before returning.

Can I exercise if I’m still bleeding? Light bleeding in the early weeks is normal. If exercise makes bleeding heavier or it restarts after stopping, ease off and speak to your doctor or midwife.

The bottom line

Get your postnatal check first, start with walking and gentle strength, build up gradually towards 150 minutes a week, and stop to get checked if you notice leaking, heaviness or pain. Our Return to Strength plan gives you a 12-week, step-by-step progression once you’re cleared.

Sources

American College of Obstetricians and Gynecologists (2020). Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion No. 804. Obstetrics & Gynecology. doi:10.1097/AOG.0000000000003772
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.