Safe Exercises to do After Giving Birth
Returning to exercise after having a baby can feel overwhelming, but with the right guidance and timing, it can become a healthy and empowering part of your postpartum recovery. Whether you're still expecting or recently gave birth, here’s what you need to know about getting back to movement safely.
Why Exercise After Birth?
Postpartum exercise offers a wide range of physical and mental benefits, including:
Boosting energy levels
Supporting cardiovascular health
Strengthening and toning muscles
Reducing stress and easing postpartum depression symptoms
Improving sleep quality
Encouraging healthy habits for your children
Supporting weight management after pregnancy
When Can I Start?
After a Vaginal Delivery: You may begin gentle movement like walking or pelvic floor exercises within a few days, depending on how you feel. However, it’s usually best to wait until your 6 week postnatal check up before resuming swimming, gym sessions, or classes.
After a C-Section: It’s important to consult your doctor before returning to exercise. While the external incision typically heals in about 6 weeks, internal healing may take longer. You may be able to begin gentle core and pelvic floor work early on, but avoid crunches or sit-ups and wait around 6-12 weeks before starting low impact exercise like walking or cycling.
Always follow your consultant’s guidance on when it’s safe to resume activity.
How Much Should I Do?
Start small, aim for 10–30 minutes of low intensity activity a day and work up to 150 minutes of moderate exercise per week. Be kind to yourself, especially if you are sleep deprived or recovering slowly. Even a few minutes of movement can lift your mood and energy.
What Kind of Exercise Is Safe?
Walking
Yoga or Pilates (especially postnatal focused)
Gentle aerobic classes
Spinning or low resistance cycling
Postpartum group fitness classes
Pelvic floor exercises like Kegels
Your physiotherapist can tailor exercises specifically for your needs, especially if you have diastasis recti, pelvic floor dysfunction, or other postpartum conditions.
What About Breastfeeding and Exercise?
Moderate exercise does not affect breast milk supply or quality. Stay well hydrated and consider:
Feeding or pumping before exercise
Waiting about 30 minutes post exercise to feed if you’ve done intense training
Showering and expressing a small amount of milk if needed to reduce lactic acid taste
When to Speak to a Doctor
Consult your GP or physiotherapist if you experience:
Ongoing urine leakage during exertion 3+ months after birth
Difficulty emptying your bladder or bowel
A bulging or pressure feeling in your vagina
Persistent pain or bleeding during or after exercise
Need Help Getting Started?
At Ballsbridge Physiotherapy Clinic, we offer personalised postpartum care including exercise guidance, pelvic floor rehab, incontinence support, and treatment for diastasis recti. Our Clinic Director, Aileen Maguire, leads the pelvic health service and works with women to restore confidence and comfort after birth.
📞 Reach out today or book your assessment online and take the first step in your postpartum recovery.
Aileen Maguire
Our Clinic Director leads the Pelvic Floor Rehabilitation Service. Treating patients with bladder and bowel incontinence, as well as pelvic pain.
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