Postpartum

When Can I Exercise After Giving Birth?

2026-06-25 · 2:16 · Postpartum

The short answer

When can you start exercising after giving birth? Gentle movement, like walking and pelvic floor exercises, can usually begin within days, but for anything more intense, the general guidance is to wait until after your six-week check, and to ease back in gradually. Let me walk you through it.

In this video

Gentle movement early; intense exercise after your 6-week check

Early weeks: short walks + pelvic floor exercises

In the early weeks, the goal is gentle recovery, not a workout. Short, easy walks, when you feel up to it, are great for your body and your mood. And pelvic floor exercises, your Kegels, can start almost right away, they're one of the most important things for healing and avoiding leaks later.

Moderate/vigorous exercise: after the 6-week check (longer if C-section)

For returning to moderate or vigorous exercise, running, lifting, classes, most guidance says to wait until after your six-week postpartum check, when your doctor confirms you've healed. If you had a C-section or a difficult birth, you'll likely need a bit longer, since that's major recovery.

Rebuild deep core and pelvic floor first; a physio helps

When you do return, build up gradually, your body has been through a lot, and your joints and core are still recovering. Rebuilding your deep core and pelvic floor first protects you from injury and issues like leaking. A postnatal physio can be invaluable, especially if you have ab separation, called diastasis recti.

Stop if: more bleeding, pain, pelvic heaviness, or leaking

Listen to your body and stop if you notice warning signs: increased or bright-red bleeding, pain, a heavy or bulging feeling in your pelvis, or leaking urine. Those are signs to slow down and check in with a professional.

Your doctor gives the green light for your specific birth

So: gentle walking and pelvic floor work early, more intense exercise after your six-week check and gradually, and a women's health physio if you can. Your doctor can give you the green light based on your specific birth.

PinkyBloom, link in description. Educational only, not medical advice.

So, to recap: gentle walking and pelvic floor exercises can start within days, but wait until after your six-week check for more intense exercise, longer after a C-section, and ease back in gradually while rebuilding your core. Stop and check in for bleeding, pain, or leaking. PinkyBloom helps you track your recovery, link's in the description. This video is general education, not a substitute for professional medical advice. Take care, and I'll see you in the next one.

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