You’ve just had a baby – congratulations! You’ve brought a tiny human into the world, mastered (sort of) the art of nappy changes in the dark, and may or may not have consumed a week’s worth of tea in one day. Now, your body feels different, your schedule is unrecognisable, and someone might’ve mentioned “getting back into exercise” and you’re wondering… When is the right time to start?
When it comes to postnatal exercise, gentleness is crucial.
The 6-Week Rule (Sort of)
Most healthcare providers recommend waiting six weeks after giving birth before resuming formal exercise. This is especially true for vaginal births without complications. If you’ve had a Caesarean section, a third- or fourth-degree tear, or complications like excessive bleeding or diastasis recti (abdominal separation), you’ll likely need more time. Always check in with your GP, gynaecologist, or midwife before jumping back into any form of exercise.
But… Moving Is Still Important!
Waiting to exercise doesn’t mean that you should remain completely still. We actually encourage light movement. Think: – Gentle pelvic floor activations (a.k.a. Kegels) – Deep breathing to reconnect with your core – Short, easy walks around the garden or block (pram walks count!) – Gentle neck and shoulder rolls These are safe from day one (as long as you feel up to it) and can help you reconnect with your body.
The Green Light: 6–8 Weeks Postpartum
Once you’ve had your postnatal checkup and received the all-clear, you can slowly reintroduce low-impact, postnatal-specific exercises. Here’s what’s usually safe to start with: – Pilates or yoga designed for postnatal recovery – Light resistance training with bands or bodyweight – Postnatal core work (but no crunches/sit-ups yet!) – Swimming (once bleeding has stopped and your wound has healed) At this stage, the goal isn’t weight loss or getting your “pre-baby body” back. It’s about building strength, confidence, and connection with your body.
Listen to Your Body, Not Instagram
Social media, where some moms appear to recover like superheroes, can easily create pressure. But remember, social media doesn’t show leaking boobs, night feeds, or the mental fog of adjusting to mom life. If a workout leaves you feeling more exhausted, sore, or mentally overwhelmed, it’s a sign to take it easy. Exercise should leave you feeling more energised, not depleted.
Tips for a Positive Return to Exercise
- Stay hydrated, especially if you’re breastfeeding. Wear a supportive sports bra (maybe even two!)
- Eat well and often, now’s not the time for restrictive diets.
- Sleep when you can, it matters more than burpees right now
- Make it social – walking with another mum or joining a baby-friendly class can be a game changer
Bottom Line
There’s no universal timeline for getting back to exercise after giving birth. Some moms are ready at 6 weeks, others at 3 months – and that’s okay. Your body has done something incredible. The right time to return to exercise is when you feel ready, physically and emotionally, with guidance from a qualified health professional. So take it slow, be kind to yourself, and remember: your strength didn’t disappear, it just transformed.
If in doubt, consult your physiotherapist.
