Returning to Exercise After Birth: A Safe and Gradual Approach.

After having a baby, many women are keen to return to exercise, whether for physical health, mental wellbeing, or simply to feel more like themselves again. However, the postnatal period is a time of significant recovery, and returning to activity should be gradual and individualised.

It is important women understand how to complete good quality pelvic floor exercises along with appropriate abdominal exercises relative to their stage of recovery. Pelvic floor muscle training is particularly important after pregnancy and birth to help restore support, improve continence, and aid recovery. We know about 1 in 3 women will leak urine after having a baby.

Most women can begin gentle activity such as walking, pelvic floor exercises, and light stretching within the first 0–2 weeks after birth, depending on how they feel. Regular movement can help improve energy levels, support recovery, and contribute positively to mental health. At 6–8 weeks after birth if possible, this is an excellent time to have a specialist pelvic health physiotherapy assessment to support your ongoing postnatal rehabilitation.

While it can be tempting to return to running or high-intensity exercise as soon as possible, activities such as running, jumping and fitness classes should generally be postponed until around 12 weeks postpartum. Before beginning a Couch to 5K programme, it is important to have regained adequate strength and pelvic floor function. POGP recommends viewing your return to exercise as a gradual rehabilitation journey, building a strong foundation before progressing to higher-impact activities. Their resources, including Fit for the Future and the Return to Running Companion Guide, offer practical advice to help women return to exercise safely and confidently.

It is important to listen to your body and seek advice if you experience symptoms such as pelvic heaviness, urinary leakage, abdominal doming or persistent pain during or after exercise. Women who have had a caesarean birth, instrumental delivery, significant perineal trauma, or pregnancy-related complications may require a slower progression and additional support from a healthcare professional or pelvic health physiotherapist.

Remember, recovery looks different for everyone. A gradual return to movement, combined with patience and appropriate support, can help you build strength and confidence safely after birth.