Key takeaways: ACOG says many people can begin exercising soon after an uncomplicated birth, gradually, as they feel ready. After a cesarean or complicated birth, check with your provider. Start with walking, breathing, and pelvic floor work, and build toward 150 minutes of moderate activity a week. Leaking, heaviness, or pain are signs to slow down and get guidance.
Exercise can improve mood, energy, and fitness after birth.
When to Start
- Uncomplicated vaginal birth: gentle activity like walking and pelvic floor exercises can often start within days, as you feel ready.
- Cesarean or complicated birth: follow your provider’s guidance, which usually involves waiting longer before strenuous exercise.
Goal
ACOG and the U.S. Physical Activity Guidelines recommend at least 150 minutes of moderate aerobic activity a week, spread out over the week, for postpartum people.
Start Slowly
- Walking is a great first step.
- Pelvic floor exercises.
- Deep breathing and gentle core work.
- Gradually add strength training and more intense activity.
Running and High-Impact Exercise
Many physical therapists suggest building strength and pelvic floor control before returning to running, often not before about 12 weeks after birth. Evidence-based return-to-running guidelines exist, and a pelvic floor PT can help.
Breastfeeding
- Moderate exercise doesn’t harm milk supply.
- Feed or pump before exercise for comfort.
- Wear a supportive bra.
Warning Signs
Stop and talk to your provider if you have:
- Heavy bleeding or bleeding that returns.
- Leaking urine or stool.
- Pelvic heaviness or bulging.
- Pain in the pelvis, abdomen, or incision.
- Chest pain, shortness of breath, or calf pain or swelling.
- Dizziness.
Mental Health
Exercise can help with mood, but it’s not a substitute for treatment if you have depression or anxiety.
Make It Doable
- Walk with the stroller or carrier.
- Try online postpartum classes.
- Exercise with your baby on a mat nearby.
The Bottom Line
Start slowly, listen to your body, focus on the pelvic floor, and build up toward 150 minutes a week.
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Sources
- American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical activity and exercise during pregnancy and the postpartum period. Obstet Gynecol. 2020;135(4):e178-e188.
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2nd ed. 2018. https://health.gov
- Goom T, Donnelly G, Brockwell E. Returning to running postnatal: guidelines for medical, health and fitness professionals managing this population. 2019.
This article is for general education and is not a substitute for individualized medical advice. Always talk with your baby’s health care provider or your own provider about your specific situation. If you think your baby or you may have a medical emergency, call 911.
