There’s no one-size-fits-all approach to exercise after you’ve had a baby, but there are guidelines that each woman can start with. Vhi Musculoskeletal physiotherapist, Rena Buckley, explains how soon a new mother can start exercise, what exercises are best to start with, and when you can build on those. 

How soon can a new mother start exercise after giving birth? 

You can start gentle exercise straight after birth and as soon as you feel ready to, if your healthcare provider hasn’t recommended otherwise. I think it’s important to call out that exercise is a very broad term, and when each person hears the word, they’ll picture something different in their mind. When we’re talking about postpartum exercise, women should choose the most appropriate exercise for them in terms of type, intensity and volume. This should also be considered against the backdrop of your individual pregnancy experience and activity levels, your delivery experience, and pre-pregnancy fitness levels. Your healthcare provider will be there to discuss what’s best for you after giving birth and having an assessment with a pelvic health specialist will really guide you as well.

It can take up to 15 months for your body to fully ‘heal’ after pregnancy. After carrying and having a baby, your tissue and muscles take some time to heal, and you can support this process by choosing exercise that’s appropriate for you and your circumstances ─ listen to your body. In the same way as having knee or hip surgery, your body needs to rehabilitate after giving birth, and suitable exercise is a big part of this rehabilitation. And, of course, there’s the fact you have a new little one to care for (possibly along with siblings) during all this time! So, you deserve plenty of patience and care as you progress. 

What types of exercises are most safe to start with?

High intensity exercise, like running or circuit training, is not recommended earlier than three months postpartum. Very basic and gentle exercise is best. This includes:

• Pelvic floor activation work. During your postpartum pelvic assessment, you’ll be talked through the steps of squeezing, holding and releasing your pelvic floor muscles as you lie on your back. You’ll do this for a few seconds at a time, breathing mindfully as you do. 
• Abdominal wall activation work. These will be very gentle movements, also as you lie on your back. For example, lying on your back, with your knees bent, you slowly allow one knee to fall slightly out to the side, while keeping a neutral spine, and then bring it back in. Repeat on both sides a few times. 
• Walking. At first, start with just a few minutes of walking and gradually build up to around 30 minutes, five days a week. 

At three months postpartum, you can start to increase the intensity and variety of exercise. If you have any concerns or questions, speak to your healthcare provider for guidance. If you feel able, or have been given the green light by your healthcare provider, from 12 weeks onward, you could try:

• Swimming: Pace yourself with distance each time. 
• Cycling: Begin with flat surfaces with low gradient. 
• Light weights: If you lifted weights before pregnancy, try starting with lower weights and building them back up. 
• Exercise classes: Always inform your instructor that you are 12 weeks (and so on) postpartum. 
• Jogging: Start very easy, building your distance and pace slowly over time. If you have your sight set on races or distance running, give yourself plenty of time to train first. Maybe dip your toe in with more manageable races, like 5-10kms, or whatever you feel ready for. 

Are there any signs that a woman isn’t ready to move from gentle to higher intensity exercise? 

There are some signs that you might not be ready to increase the effort of your exercise at three months postpartum, and should check in with your healthcare provider first:

• If you're still experiencing lower back or pelvic pain. 
• If you don’t have full control over your bowel and bladder activity.
• If you’re experiencing a noticeable gap along the midline of your abdominal wall (tummy muscles). This may indicate diastasis rectus abdominis (DRA). DRA can impact and decrease the function of the abdominal wall, particularly the rectus abdominis muscle, which is the large centre muscle of the tummy. Decreased abdominal wall function reduces the body’s ability to manage loads (weight and exertion) through the tummy or the body’s core.
• If you experience a sensation or pressure, dragging or heaviness in your pelvic area. 
• If you have bleeding that’s lasting longer than eight weeks postpartum, that isn’t related to your usual menstrual cycle. 

If you’re experiencing any of these symptoms, check in with your healthcare provider before you increase your intensity or duration of exercise. 

To learn more about postpartum exercise, particularly what you should avoid, have a look at my blog, ‘3 mistakes to avoid when returning to exercise postpartum.’

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.