In a previous blog we discussed the benefits of maintaining a regular exercise routine during pregnancy to support both your health and your baby’s well-being. But what happens after birth? How soon can you return to your usual workouts, and what types of exercise are best during the postpartum period?
Why is postpartum exercise important?
Maintaining a regular exercise routine offers significant mental and physical benefits, but there are times when your body requires rest or adjustments to your workouts. After childbirth is one of those times—you’ll need to allow your body to recover before jumping back into exercise.
Once you’re ready to start moving again, think of exercise as a way to restore and support your postpartum recovery. Some key benefits of returning to fitness include:
- Aiding abdominal recovery – Strengthening and toning exercises like Pilates, yoga, or gentle weightlifting can help rebuild the core muscles most impacted during pregnancy and childbirth.
- Boosting stamina – Aerobic activities improve heart and lung function, increasing endurance—especially helpful when caring for a newborn!
- Improving sleep quality – Postpartum sleep can be unpredictable, but exercise may promote better rest, helping you make the most of those precious sleep opportunities.
- Increasing energy levels – Exercise enhances oxygen flow in the body, which can help combat the exhaustion that often comes with new parenthood.
- Supporting mental well-being – Research suggests that physical activity may help prevent or manage postnatal depression, as movement is known to have positive effects on mental health.
By approaching postpartum exercise with patience and a focus on recovery, you can gradually regain strength, energy, and confidence in your body’s abilities.
When to start postnatal exercise?
Exercise can be incredibly beneficial after having a baby, but it’s important not to rush the process. Even if you feel fine, your body has been through a significant change and needs time to heal properly.
It’s best to wait until after your postnatal check-up—usually around six weeks—before starting any intense workouts. Always check with your healthcare provider to make sure you’re ready to return to exercise safely.
Is there any exercise you can do immediately postpartum?
Postpartum recovery is a personal journey, and it’s important not to rush the process. While some people feel ready to start moving around three weeks after giving birth, others may need more time—and that’s completely okay.
If you’re feeling up to it in the first six weeks, gentle walks can be a great way to introduce movement without putting too much strain on your body. Always listen to how you feel and stop if you experience any pain or discomfort.
Other low-impact exercises to consider during this recovery phase include abdominal and pelvic floor strengthening movements, as well as gentle swimming. However, be sure that any postpartum bleeding or discharge has fully stopped before heading to the pool.
What are some of the best postpartum exercises?
Here are some of the best exercises to ease back into fitness after having your baby:
Walking – A simple yet effective way to get your body moving again. It doesn’t have to be long, and it’s easy to incorporate into your day—plus, your baby can come along for the ride in a buggy!
Swimming – A gentle, full-body workout that helps tone muscles and improve cardiovascular health without putting too much strain on your joints. Just be sure any postpartum bleeding has stopped before hitting the pool.
Strengthening exercises – Focusing on major muscle groups, particularly the abdominals and back, can aid recovery. Some great options include forward lunges, calf raises, standing glute raises, standing leg extensions, wall press-ups, and lying chest presses.
Resistance training – Research suggests that resistance exercises can be especially beneficial postpartum, improving both physical and mental well-being.
If you’re returning to pre-pregnancy workouts after your check-up, start at a much lower intensity or with lighter weights than before. Your body has been through a lot, so take your time and build up gradually. There’s no rush—you’ll have plenty of time to regain your strength and fitness!
How much exercise do postnatal people need?
Take your time easing back into exercise—there’s no need to rush. Once you’ve had your six-week postnatal check-up and received the go-ahead, you can aim for the NHS recommendation of at least 150 minutes of moderate exercise per week. Whether you break this into 30-minute sessions or shorter workouts, find a routine that works for you. Most importantly, listen to your body and only increase intensity when you feel ready.
