Many people can begin light exercise, such as walking, as soon as it feels comfortable after giving birth. More intensive training, such as running and heavier strength training, is often recommended only once the body has recovered and you have received the green light at your postpartum check-up, usually around 6–12 weeks after delivery.
When can you start exercising after a vaginal birth?
After an uncomplicated vaginal birth, many can start with:
- Short walks
- Kegel exercises
- Light pelvic floor exercises
as early as the first few days or weeks.
Heavier training, however, should be resumed gradually to give the pelvic floor, abdominal muscles, and the rest of the body time to recover.
When can you start exercising after a C-section?
After a C-section, the body needs to recover from both the pregnancy and the surgery.
Walking is often a good way to get started, but heavier exercise may need to wait longer than after a vaginal birth. Many are advised to wait at least 8–12 weeks before resuming more strenuous training. Also, keep in mind that you should be careful with heavy lifting of any kind in the beginning.
When can you start running after giving birth?
Running puts a lot of strain on the pelvic floor.
Many physiotherapists recommend waiting at least 12 weeks before starting to run again and first ensuring that:
- The pelvic floor is functioning well
- You have no urinary leakage
- You do not feel heaviness in the pelvic area
- You are not in pain
Signs that your body needs more time
If you experience any of the following after exercising, it may be wise to reduce the intensity:
- Heaviness in the pelvic area
- Urinary leakage
- Increased bleeding or lochia
- Pain in the pelvis or abdomen
- A sensation of something "bulging" downward
Common questions
Do you have to wait until the check-up?
No, many can start with walking and light movement earlier. The check-up, however, is a good opportunity to discuss returning to more intensive training.
Can exercise increase lochia?
Yes. If lochia increases after exercise, it can be a sign that the body needs more recovery.
How long does it take to recover after childbirth?
For many, the major physical recovery takes several months. The body has undergone major changes during pregnancy and needs time to regain strength and stability.