For most people, gentle movement can start very soon after birth, but harder workouts need to wait. The exact timing depends on your type of delivery, any complications, and how you feel physically and mentally.
Very early days
After an uncomplicated vaginal birth, gentle activity such as walking, pelvic floor exercises, and light stretching is usually safe within a few days, as soon as you feel ready. After a caesarean or complicated birth, it is still fine to do short walks and pelvic floor work early, but timing should be checked with your doctor because healing takes longer.
First 6 weeks
From 0–6 weeks, focus on:
- Pelvic floor exercises and very gentle core activation.
- Short walks that gradually get longer as your energy and bleeding pattern allow.
High‑impact or strenuous exercise (running, heavy lifting, intense classes) is generally not recommended before the 6‑week check after birth.
6–12 weeks
If your 6‑week postnatal check is normal, low‑impact exercise like brisk walking, light cycling, gentle strength work, and postnatal yoga or Pilates can usually be started or increased gradually. Many professional guidelines suggest waiting closer to 12 weeks before returning to running, sports with jumping, or heavier weightlifting, to reduce the risk of pelvic floor problems and injury.
Beyond 3 months
From about 12 weeks onward, most people can slowly build back toward previous workout levels, increasing intensity and weights over months rather than weeks. Some sources recommend waiting 4–6 months before fully returning to pre‑pregnancy intensity, especially for high‑impact or competitive training.
Key safety signs
Stop and get medical advice if you notice increased vaginal bleeding, new or worsening pelvic or abdominal pain, heaviness or bulging in the vagina, or urine leakage that gets worse when you exercise. Always ask your own healthcare provider for personalised clearance, particularly after a C‑section, forceps/ventouse delivery, significant tearing, or if you did not exercise much before or during pregnancy.
