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Exercise After Birth: When and How to Start

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After a straightforward birth, the NHS says you can start gentle exercise as soon as you feel up to it. 1 MedlinePlus says it is generally safe to begin gentle exercises a few days after a normal vaginal delivery, or when you feel ready. 2 The NHS says early gentle activity can include walking, gentle stretches and pelvic floor exercises. 1

Key takeaways

  • The NHS says that after a straightforward birth, you can start gentle exercise as soon as you feel up to it. 1
  • The NHS says it is a good idea to get advice at your 6-week postnatal check before starting any high-impact exercise, such as aerobics or running. 1
  • The NHS says swimming is good exercise, but that you need to wait until 7 days after your postnatal bleeding has stopped. 1
  • The Office on Women's Health says that losing the extra pregnancy weight gradually over several months is the safest approach, especially while breastfeeding. 3
  • The Office on Women's Health says to talk to your doctor before starting any type of diet or exercise plan. 3

Exercise after birth: when to stop and get help

**MedlinePlus says that if you feel any pain, to stop exercising. 2 MedlinePlus also says to wait 6 weeks before doing impact exercises such as jogging, dancing, or lifting weights. 2 The Office on Women's Health says that if sadness lasts more than two weeks, a mother should see her doctor and not wait until the postpartum visit. 3 The Office on Women's Health says signs of postpartum depression include feeling restless or irritable, feeling sad or crying a lot, having no energy, being overly worried about the baby or having no interest in the baby, feeling worthless and guilty, and thoughts of harming your baby or yourself. 3 In the UK, the NHS says that if you are worried about how you are feeling, feel like you are struggling to cope, or think you may be depressed, it is important to talk to your midwife, health visitor or GP. 1**

**A quick, honest note:** we're not medical professionals - everything here was researched by us from the public sources listed at the bottom of this page, and it isn't professional advice. Read our full note ↓

When can I start exercising after birth?

After a straightforward birth, the NHS says you can start gentle exercise as soon as you feel up to it. 1 MedlinePlus says that, in general, it is "safe to start gentle exercises a few days after a normal vaginal delivery" - or when you feel ready. 2 MedlinePlus says, "You can return to normal activities, such as light office work or house cleaning, and walking, when you feel ready." 2 The NHS says that after a more complicated delivery or a caesarean, recovery time will be longer, and that a mother should talk to her midwife, health visitor or GP before starting anything strenuous. 1 The Office on Women's Health says, "Your doctor will check your recovery at your postpartum visit, about six weeks after birth," and that you can ask then about resuming normal activities and fitness plans. 3

What gentle exercise is safe after birth?

The NHS says early gentle activity after birth can include walking, gentle stretches and pelvic floor exercises. 1 The NHS says swimming is good exercise, but that you need to wait until 7 days after your postnatal bleeding has stopped. 1 The NHS also says that if you are going to a class that is not a special postnatal class, to tell the instructor that you have recently had a baby. 1 The NHS says it is a good idea to get advice at your 6-week postnatal check before starting any high-impact exercise, such as aerobics or running. 1 The Office on Women's Health says to talk to your doctor before starting any type of diet or exercise plan. 3

When should I stop exercising after birth?

MedlinePlus says that if you feel any pain, to stop exercising. 2 MedlinePlus also says to wait 6 weeks before doing impact exercises such as jogging, dancing, or lifting weights. 2 The NHS says the ligaments and joints are more supple and flexible for a few months after birth, so there is an increased risk of injury if you stretch or twist too much. 1 The Office on Women's Health says to follow your doctor's instructions on how much activity, such as climbing stairs or walking, you can do in the next few weeks. 3 The Office on Women's Health also says not to try to lose the extra pregnancy weight right away, because gradual weight loss over several months is the safest way, especially while breastfeeding. 3

When should I get help with my mood after birth?

The Office on Women's Health says that if sadness lasts more than two weeks, a mother should see her doctor and not wait until the postpartum visit. 3 The Office on Women's Health says signs of postpartum depression include feeling restless or irritable, feeling sad or crying a lot, having no energy, being overly worried about the baby or having no interest in the baby, feeling worthless and guilty, and thoughts of harming your baby or yourself. 3 In the UK, the NHS says that if you are worried about how you are feeling, feel like you are struggling to cope, or think you may be depressed, it is important to talk to your midwife, health visitor or GP. 1

Frequently asked questions

When can I start exercising after birth?

The NHS says that after a straightforward birth, you can start gentle exercise as soon as you feel up to it. 1 MedlinePlus says it is generally safe to start gentle exercises a few days after a normal vaginal delivery, or when you feel ready. 2

What gentle exercise is safe after birth?

The NHS says early gentle activity can include walking, gentle stretches and pelvic floor exercises. 1 MedlinePlus says, "You can return to normal activities, such as light office work or house cleaning, and walking, when you feel ready." 2

When should I stop exercising after birth?

MedlinePlus says that if you feel any pain, to stop exercising. 2 MedlinePlus also says to wait 6 weeks before doing impact exercises such as jogging, dancing, or lifting weights. 2

When should I get help with my mood after birth?

The Office on Women's Health says that if sadness lasts more than two weeks, a mother should see her doctor and not wait until the postpartum visit. 3 In the UK, the NHS says that if you are worried about how you are feeling, feel like you are struggling to cope, or think you may be depressed, it is important to talk to your midwife, health visitor or GP. 1

A note from us

We're the team behind Yael & Michal. We are not doctors, nurses, lactation consultants, or psychologists, and nothing here is professional advice.

Everything above was researched by us from public, reputable sources - we name and link every one of them below - and summarized as carefully as we could, as a free resource for other mothers. We do this because we wished something like it had existed for us.

When we name an organisation such as the CDC, the NHS, La Leche League, or the Israeli Ministry of Health, we are only citing their published guidance; it does not mean they endorse, sponsor, approve, or are affiliated with us. They have no involvement with this site, and we never use their logos or seals.

Yael & Michal sells nursing bras, which are comfort garments and not medical devices; we do not claim they prevent, treat, or cure any medical condition. The health information here is written for you as a free resource - it is separate from anything we sell.

We try hard to get it right, and we cite our sources so you can check us. But we are not a medical authority, and this cannot replace talking to a professional who knows you and your baby. Please check anything that matters with your doctor, midwife, or an IBCLC lactation consultant. This content has not been reviewed by a medical professional. Reading this site does not create a doctor-patient relationship, or any other professional relationship, between you and us.

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Sources

  1. NHS (National Health Service, UK). https://www.nhs.uk/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/ (retrieved 2026-07-10).
  2. MedlinePlus (U.S. National Library of Medicine). https://medlineplus.gov/ency/patientinstructions/000628.htm (retrieved 2026-07-10).
  3. Office on Women's Health (U.S. Department of Health & Human Services). https://womenshealth.gov/pregnancy/childbirth-and-beyond/recovering-birth (retrieved 2026-07-10).