Resuming physical activity after childbirth

Pregnancy and childbirth bring about major physical changes that can last for months after your baby is born.

If you have no contraindications, it is recommended that you gradually resume physical activity as soon as possible after delivery. Being physically active can help improve your energy level. It also has important benefits for your psychological well-being.

It’s best to start with light intensity activity, such as walking or exercises to strengthen your pelvic floor muscles (see Perineum and pelvic floor).

You can then increase the frequency and length of your activities, depending on your energy and tolerance level. For example, start with one short daily walk and gradually work up to multiple walks, increasing their length bit by bit.

Once perineal tears or surgical incisions have healed sufficiently and lochia (see Blood loss) discharge does not increase with light physical activity, it is advisable to gradually increase the intensity of your activities. Moderate—to high—intensity physical activity should be resumed within the first 12 weeks after giving birth to promote your psychological well-being. Choose activities you enjoy, while paying attention to how your body has recovered since giving birth.

Some women will be able to quickly resume moderate— to high—intensity physical activity, while others will need a little more time. This is completely normal. Listen to your body, progress at your own pace, and don’t hesitate to talk to your health professional if you need support.

If you had any complications during your delivery, it may also be wise to check with your health professional before you resume physical activity.