Getting active again after birth

A gentle walk can be a starting point after a straightforward birth, as soon as you feel up to it. Ask for guidance before running, strenuous classes or heavy exercise. The NHS advises this before high-impact activity, and after a complicated delivery or caesarean.

Start gently

The NHS includes walking, gentle stretches and pelvic floor exercises among early options after a straightforward birth. ACOG’s US guidance similarly says exercise can often begin a few days after an uncomplicated vaginal birth, or when you feel ready. After caesarean birth or complications, ask your obstetric clinician when it is safe to begin.

Keep the first plan modest: choose an activity you can fit into the day, then build gradually. The UK Chief Medical Officers advise a gradual start for people who were inactive and a gradual restart for those who were active before pregnancy. That gradual approach applies even if you were fit before pregnancy.

If you join a class, tell the instructor that you have recently given birth. The NHS suggests asking a midwife or health visitor about postnatal classes.

Where the weekly guidance fits

The UK Chief Medical Officers’ guidance covers birth to 12 months and recommends building towards at least 150 minutes of moderate activity every week. It also advises building back up to muscle-strengthening activities twice a week and starting daily pelvic floor exercises as soon as you can.

ACOG also recommends at least 150 minutes of moderate-intensity aerobic activity each week. Moderate effort raises your heart rate while still allowing conversation; singing becomes difficult. Examples include brisk walking and cycling on a level surface. These describe activity to build towards, alongside advice to start gradually.

Build towards the weekly figure at a pace that allows for recovery. Ask your clinician how to adapt the plan to your birth and current symptoms. A shorter activity can be the whole plan for today.

Pelvic floor recovery before impact

Pelvic floor exercises involve squeezing, holding and relaxing the muscles. Release fully between squeezes, and ask a health professional to check your technique if you cannot tell which muscles are working. NIDDK recommends an exercise plan tailored to you.

Get advice about leaking pee or a heavy feeling between the vagina and anus. The NHS says a GP or health visitor can help and refer you to a specialist. Use that conversation to ask about pelvic health physiotherapy and which activities fit your symptoms.

For running or aerobics, the NHS suggests getting advice at the 6-week postnatal check before starting. The appointment alone does not mean you are ready to start. Discuss pelvic floor symptoms and any discomfort first, and ask how to build up to impact.

A gap between the tummy muscles

Separation of the long muscles down the middle of the tummy is common during pregnancy. It is called diastasis recti. The growing womb pushes the muscles apart, making them longer and weaker. The NHS says pelvic floor and deep tummy-muscle exercises can help reduce the separation.

NHS advice is to avoid sit-ups, planks and high-impact exercise to start with, as well as heavy lifting and straining on the toilet. Contact a GP if a gap is still obvious 8 weeks after birth; they can refer you for physiotherapy and specific exercises. Ask sooner if pain or another physical problem is bothering you.

Make movement comfortable

If you are breastfeeding, ACOG suggests feeding or expressing before exercise to reduce discomfort from full breasts. Wear a well-fitting supportive bra and have water available during activity. The UK guidance says you can be active while breastfeeding.

When to pause and ask for advice

Stop activity and call 999 now (UK), 911 (US), or your local emergency number for new chest pain or severe breathing difficulty. Stop activity and get urgent medical assessment now for new breathlessness or pain and swelling in one leg through your maternity service or GP (UK), obstetric clinician (US), or local urgent service.

Stop exercising if you feel pain. Speak to your GP or health visitor in the UK, your obstetric clinician in the US, or your local doctor or midwife about persistent muscle or joint discomfort, leakage or pelvic heaviness. After a caesarean or a complicated birth, ask before beginning anything strenuous.

You could ask: “Walking is comfortable, but I leak when I try to jog. Can I have a pelvic floor assessment and a plan for returning?” Ask what to try next and what symptoms would mean the plan needs changing.