Postnatal exercise: how soon can I start again after a baby?

When can exercise start again?

After a straightforward birth and as soon as the woman or birthing person feels able to, it’s recommended to (NHS, 2026; Active Pregnancy Foundation, no date):

do pelvic floor and stomach exercises
do gentle stretches
go for short walks

After a more complicated birth recovery can be longer, but the same gentle exercises are a good place to start when ready. The woman or birthing person should work at their own pace and pay attention to any signals from their body (Active Pregnancy Foundation, no date).

It’s recommended for everyone to wait until the 6-week postnatal check-up before deciding about higher-impact exercise (NHS, 2026).

If the signs are that the body is recovering well at the postnatal check, then a three-month plan to build up to 150 minutes of moderate activity over a week can be started. This can include two muscle strengthening exercises twice a week (Active Pregnancy Foundation, no date).

Is there anything to be aware of when starting exercise?

Returning to exercise is generally safe, but it is important to start gradually and be aware of how the body is responding. Even if active during pregnancy, it is a good idea to adapt activities for the recovery period (Active Pregnancy Foundation, no date).

Hormonal changes mean ligaments and joints are more supple for up to 6 months after giving birth. This can increase the risk of injury if stretching or twisting too much. Lower back and core abdominal muscles may be weaker than they used to be (NHS, 2026; POGP, no date).

Stress incontinence is when the pelvic floor muscles become weak during pregnancy, which causes some urine to leak out of the bladder. It is common after pregnancy, which is why pelvic floor exercises are recommended for everyone during pregnancy and after birth (NHS, 2023).

If any of the following occur when exercising then stop the activity and speak to a health visitor or GP (Active Pregnancy Foundation, no date):

Leaking urine
Experiencing pain
Anything that’s causing concern

Some women and birthing people may decide to access support from a women’s pelvic health physiotherapist. They may offer a postnatal check-up focused on your readiness for exercise and sport. Ask the GP what support is available locally (Active Pregnancy Foundation, no date).

Do I need any special equipment?

A new supportive sports bra may be needed, as the back and cup size are likely to have changed. There is no evidence that exercise will affect breastfeeding (NHS, 2026; Active Pregnancy Foundation, no date).

New shoes may be required as it’s common for the size and shape of the feet to change during pregnancy (NHS, 2026).

Benefits of exercise

There are lots of reasons to exercise after having a baby. Exercise can (Gov.uk, 2026; NHS, 2026):

Boost mood and reduce worries
Help the body recover after childbirth
Strengthen muscles
Improve fitness
Improve sleep
Give the mother or birthing person time to themselves

What exercise can I do?

Exercise could include (Gov.uk, 2026):

Walking, such as our NCT Walk and Talks
Jogging
Climbing stairs
Swimming
Cycling
Yoga
Dancing

Swimming

Swimming is great low impact exercise, and can be relaxing. Wait until 7 days after postnatal bleeding (lochia) has stopped before getting in the pool (NHS, 2026). It's also a good idea to wait until any stitches are comfortably healed.

If the mother or birthing person is going swimming with the baby, they could go with another adult who can look after the baby while they’re swimming (NHS, 2026).

Recreational and elite athletes

A return to running or other high-level activity should be personalised for each individual and their circumstances. It is recommended that they make use of their training team or support network to help them plan a return to exercise (Woodroffe et al, 2024).

Postnatal exercise tips

Exercise can be built into day-to-day life, which also reduces the need for childcare (NHS, 2026):

Include activity in the daily routine, for example walk with the baby in a sling or buggy instead of doing short trips in the car.
Push the buggy briskly, keeping arms bent and the back straight. The elbows will be at right angles if the buggy is the right height.
Play active games with the baby and older children.
Use safe lifting and carrying techniques, such as holding anything heavy close to the body, and bending the knees when lifting.
Fit in online exercise videos around the baby’s naps and downtime.

Exercise classes may be trickier due to cost or if there isn’t anyone to take care of the baby. However many postnatal exercise classes include the baby and the buggy in the workout.

If joining an exercise class, make sure it is either designed for mothers and people who have just given birth, or make the instructor aware that you’ve recently given birth (NHS, 2026).