Returning to Exercise After Birth

There is no one-size-fits-all timeline for returning to exercise after birth. The type of birth, how healing is going and your symptoms are all considered together. In the early weeks, once you feel ready and your healthcare team sees no reason not to, you can start with light walks and gentle movement. The length and intensity of exercise are then increased gradually according to how your body responds. A physiotherapy assessment looks at abdominal wall and pelvic floor function, breathing, pain, and symptoms such as urinary or fecal leakage and a feeling of vaginal pressure. If you have a C-section incision or a perineal injury, how it is healing also shapes your exercise plan.

Book an Appointment

Tuğçe Atalay

Returning to Exercise After Birth: A Safe, Gradual Start

Physiotherapy Assessment Before Returning to Exercise

The assessment covers your birth history, pain, bleeding, incision or perineal healing and any difficulties with daily activities. The physiotherapist assesses your breathing, abdominal wall and pelvic floor muscle function together during walking and basic strength movements. This way, your exercise plan is based on your current capacity, not just the calendar.

Progressing Gradually From Daily Movement to Strength Training

At first, short walks and comfortable everyday movements may be preferred. After that, exercises that build trunk, hip and leg strength are progressed based on your control and symptoms during exercise. If pain, urinary leakage or pelvic pressure becomes noticeable after exercise, the load and choice of movements are reviewed.

Preparing for Running and High-Impact Exercise

Running, jumping and high-intensity training require more strength and impact tolerance. In the physiotherapy assessment, your return is planned with functional skills such as walking, standing on one leg, balance and strength in mind. If you had a C-section or a birth complication, you should talk to your doctor before increasing the intensity of exercise. NICE recommends returning to activities when you feel fully recovered and have no pain or physical limitations.

Would you like information or an appointment?

Book an Appointment

Common and Treatable

The 2025 Canadian guideline recommends gradually building up exercise in the first year after birth to a total of 120 minutes—about 2 hours—per week; this is not a starting goal but a target to work toward according to each person and their symptoms.

"I want to get back to working out after birth, but I don’t know which exercise to start with."

"After exercise, I feel heaviness and pressure in my vagina."

"After my C-section, I feel pulling at my incision when I move."

Davenport MH, Ruchat S-M, Jaramillo Garcia A, et al. 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum. British Journal of Sports Medicine. 2025;59(8):515–526.

Returning to Exercise After Birth FAQ

How soon after giving birth can I start exercising?

When you can return to light movement depends on the type of birth, your healing and your health; there is no single start date for everyone. Before moving on to more intense exercise, pain, bleeding, pelvic floor symptoms and movement capacity should be assessed. If you had a C-section or complications, talk to your doctor before starting intense exercise.

Can I do all types of exercise after my six-week checkup?

The six-week checkup is an opportunity to talk with your healthcare provider about your recovery; on its own, it does not mean you are ready for all exercise. For running, jumping and heavy strength training, your symptoms, tissue healing and exercise capacity should be taken into account.

What should I do if I leak urine or feel vaginal pressure during exercise?

Stop the movement and note which exercise and what intensity brought on the symptom. If it keeps happening, adjust the type of exercise, the load or your technique together with your physiotherapist. An exercise plan that suits you will be created alongside a pelvic floor assessment.

Is returning to exercise planned differently after a C-section?

After a C-section, the surgical incision in the abdomen and its healing are also part of the assessment. Progressing from everyday movement to more intense exercise is staged with pain and incision healing in mind.

How do I know if I am ready to return to running or jumping exercises?

Deciding based only on how much time has passed since birth may not be enough. The physiotherapist assesses your strength, balance, walking and control during higher-load movements, and whether you have pelvic floor symptoms during exercise. Your return plan is built on these findings and your goals.