Exercise After Pregnancy: The Ultimate Postpartum Exercise Guide

August 6, 2024

Are you thinking about getting back into exercise after pregnancy? Many new mums want to get back into their pre-pregnancy fitness routine, so they can experience all the mental and physical health benefits of running.

Postpartum exercise is generally recommended by national health authorities, such as the UK’s NHS. However, after nine months of pregnancy and all the changes that have happened in your body, it’s important to take it slow and to get advice from your doctor or healthcare visitors.

In this guide, you’ll learn more about exercise after pregnancy, when it’s safe to go running postpartum, and things to watch out for.

What are the benefits of postpartum exercise?

Returning to exercise after pregnancy can provide many benefits. Of course, it’s important to be aware of certain risks, and you should take it slow to begin with (more on that below). But with a well-planned return to fitness, you can expect:

General health improvements

Exercise will improve your cardiovascular fitness, your strength, tone your muscles, and help with weight loss.

Mental health

Exercise can improve your sense of wellbeing and is known to release ‘happy chemicals’ in your brain. That could help if you’re suffering from postpartum depression.

Self confidence

Returning to your exercise routine can help boost self confidence.

Stress relief

Having a new baby is a wonderful experience - but can be stressful too. Running can help to manage stress, and give you some ‘me time’.

Better sleep

Regular exercise can help improve sleep - which can be especially helpful with a newborn that wakes in the middle of the night.

Your postpartum body and exercise

As you’ll be very well aware, your body goes through enormous changes during pregnancy and when you give birth. Your body naturally needs time to recover, and so immediately returning to high intensity exercises such as running after pregnancy isn’t advisable. When you run, forces up to three times your bodyweight pass through your muscles and joints, and this could cause unnecessary stress.

There are many ways your body will have changed during and after pregnancy that can affect post pregnancy exercise:

The birth itself

The kind of birth you had will affect your ability to do exercise after pregnancy. If you had an uncomplicated pregnancy and a vaginal delivery, you may be able to return to exercise sooner. But if you had a caesarean section, an episiotomy (a cut in the perineum to make vaginal delivery easier), or the delivery was complicated for some other reason, you will need longer to recover. Speak to your doctor or a midwife for advice.

Pelvic floor health

Your pelvic floor (muscles at the bottom of your pelvis) stretches and becomes weaker during pregnancy. Weak pelvic floor muscles can cause issues when exercising, such as incontinence, pain and pelvic organ prolapse.

Abdominal muscle separation (diastasis recti)

To make space for your growing baby, your abdominal muscles may separate during pregnancy. This is perfectly normal, and in time the muscles usually come back together. But pregnancy can make these muscles weaker, so it’s advisable to wait until they are back to normal before doing high intensity exercises.

Hormonal changes

During and after pregnancy, your body releases hormones to tell your body to behave in certain ways. One of these hormones is relaxin. It helps your body stretch for growing and giving birth. It also makes your ligaments (tissue that connects bones to other bones) softer - and that can increase your risk of injuries during postpartum exercise.

Changes in your breasts

Your breasts may have changed size and shape during pregnancy, so your old sports bra may no longer be suitable. If you are breastfeeding, you might also notice your breasts leak during exercise so you may want to wear nursing pads.

Relative Energy Deficiency in Sport (RED-S)

The weeks and months after giving birth can be very tiring. You may be sleeping poorly, your body is recovering from major changes, and if you are breastfeeding, you will be using lots of energy feeding your baby. Unsurprisingly, you could experience RED-S, and feel extremely tired when exercising. If so, listen to your body and wait until you’re ready.

None of this is to say you shouldn’t do exercise after pregnancy! But it’s important to be aware of the changes that have happened in your body, so you don’t risk going too fast, too soon.

Suggested: How does running affect your body?

Safety and injury prevention for exercise after pregnancy

There are several specific injuries that can affect new mums who go running after pregnancy, including musculoskeletal problems, incontinence, pelvic organ prolapse and abdominal separation.

As you start exercising after pregnancy, watch out for the following kinds of issues - and seek medical attention if you notice any of these symptoms:

A feeling of heaviness or dragging in your pelvis area, which could be a sign of prolapse.
Uncontrolled peeing or pooping. A little bit of incontinence is totally normal, but if it seems like a lot, then it’s worth speaking to the doctor.
Pain in your lower back.
A noticeable gap between your abdomen muscles.
Ongoing vaginal bleeding that happens outside your periods.
Joint or muscle pain.

How long after birth can you run?

According to UK guidelines, new mums should wait a minimum of 12 weeks before they start running after pregnancy. There are of course caveats. If you had a difficult pregnancy, a C-section, or are experiencing any new health issues, you should seek medical advice first.

For mums who had a relatively straightforward pregnancy and delivery, the guidelines advise:

Having a pelvic health assessment

It can take several weeks - or longer - for your pelvic floor muscles to recover after pregnancy. A doctor can assess the health of your pelvic floor muscles before you exercise. When you do high intensity sports like running, these muscles absorb a lot of force, so they need to be adequately recovered before you exercise.

Performing pelvic floor exercises

Pelvic floor exercises such as Kegel exercises (more below), will help strengthen this muscle group and can be done as soon as you are comfortable after giving birth.

Gradual build up of activity

During the first 12 weeks after giving birth, you can do some gentle exercises, and slowly build up to more vigorous activity.

Only start running slowly

After 12 weeks, start with slow jogging and short distances. You might want to alternate between walking and jogging to begin with.

Postpartum exercise - basic workouts

There are several different kinds of exercise after pregnancy that will help with your recovery, while also ensuring you’re ready to get back to running. These include:

1. Pelvic floor exercises

There are various kinds of pelvic floor exercise, but perhaps the easiest to begin with are Kegel exercises:

Tighten your pelvic floor muscles.
Squeeze the muscles as if you are trying to not pass wind.
Lift the muscles towards your belly button.
Hold them for a second, then release.
You can do this pelvic floor exercise any time throughout the day.

2. Gentle core exercises

If your abdominal muscles have returned to their normal position, you can begin doing light core exercises:

Bridges: Lie on your back and bend your knees so the soles of your feet are on the ground. Engage your buttocks and core, and lift up so there’s a straight line from your knees to your shoulders. Hold at the top, then descend slowly.
Cat cow: Get on all fours, with your hands directly below your shoulders. Lift your spine up while your head dips down, before shifting your stomach down and lifting your head up.
Modified planks: Get into position with your knees on the ground and your elbows on the floor directly beneath your shoulders. Hold this position for 30 seconds. As you get stronger, you can bring your knees off the floor, or hold the plank for longer.

3. Other gentle post pregnancy exercises

Here are some more postpartum exercises you can begin trying over time:

Squats: Stand up straight with your feet just a bit wider than hip distance apart. Bend your legs while moving your arms in front for balance. Squat down as far as comfortable, hold for a moment, then return to standing. Begin with as little as three squats per set, and build up.
Lunges: Standing up, step forward with your right leg, then bend at the knee so your left knee comes close to the ground. Push up to standing, then switch legs.

A plan for post pregnancy exercise: when and how to start running after pregnancy

Before doing any postpartum exercise, talk with a medical professional for personalised advice. If they’re happy for you to begin working out, the following plan can help you get back into exercise after pregnancy.

Weeks after birth	Suggested exercise
0-2	Pelvic floor exercises Short daily walks (as long as is comfortable)
2-4	Continue pelvic floor exercises and daily walks Short (~10 minute) exercise sessions such as squats or lunges every other day
4-6	Continue the earlier exercises Begin gentle core exercises Introduce low impact cardio, such as riding an exercise bike (if comfortable) or using a cross training machine
6-8	Continue the above exercises Begin power walking
8-12	If lochia (postpartum bleeding) has stopped, begin gentle swimming If you’re comfortable on a saddle, you could begin spin classes
12+	Do the ‘readiness’ test (see below) Begin light walk-running Gradually increase times and distances, while listening to your body

The readiness test for running after pregnancy

The UK guidelines for running after pregnancy include a series of ‘readiness’ tests that doctors and mums can use to decide if they’re ready to start running 12 weeks after giving birth. If you’re able to do the following exercises without pain, dragging/heaviness in your pelvis, or incontinence, it suggests you may well be ready to start running again.

Walking for 30 minutes
10 second single leg balance
Single leg squat x 10 on each side
Jogging on the sport for 1 minute
Hopping in place x 10 on each leg
‘Single leg calf raises
Single leg bridges

Balancing motherhood and running

For many new mums, running after pregnancy is really valuable. It can give you some much-needed alone time, provides many physical and mental health benefits, and - just as important - is fun.

Balancing exercise after pregnancy with your baby’s needs can be a challenge, and it’s not always possible to fit exercise in when you want. Here are some ideas for balancing your running routine with motherhood:

If you’re co-parenting

Agree on a regular time for you to go running with your partner - perhaps once the baby is napping. You could use a pump to express milk in advance if the baby needs a feed, or your partner could use formula while you’re out.

Family can help too

If you live close to family, you could go running on days that grandparents, or aunties and uncles are able to care for your baby.

Run at home

If you have space, you might want to consider investing in a treadmill that you can use at home - so you can always be available if needed.

Run with your baby

As mentioned above, using a purpose-built running buggy can allow you to bond with your baby while pursuing your sport.

Getting back into exercise after pregnancy

Postpartum exercise has so many benefits. As long as you are recovered, you feel confident exercising, and it’s more than 12 weeks since giving birth, there’s no reason you can’t get back into running after pregnancy. While it’s best to take it slow to begin with, over time you’ll get stronger, more confident and can enjoy all the benefits of your sport again.

Common questions about postpartum exercise

We’ve answered some of the most frequently asked questions about exercise after pregnancy:

Is it safe to resume running after pregnancy?

It depends. If you had a normal vaginal delivery and no complications, you may be able to resume gentle running from 12 weeks after giving birth - according to UK health advice. However, if you had a c-section, stitches or experienced other health issues, you will probably need to wait longer and get your doctor’s advice before exercising.

What types of exercises are best for postpartum recovery?

Some of the best exercises for postpartum recovery include pelvic floor exercises, walking, modified planks, squats, and cat cow poses. Over time, you can begin doing more strenuous activities such as using an exercise bike. After 12 weeks, you may be able to begin light jogging.

Are there any exercises you should avoid post-pregnancy?

In the first few weeks after giving birth, avoid any high intensity cardio exercise or strength training. Limit yourself to gentle walking, pelvic floor exercises and some very light cardio.

Can I breastfeed while engaging in postpartum exercise?

Yes, you can breastfeed while exercising after pregnancy. According to the Breastfeeding Network, a UK charity, there’s no evidence that exercise will reduce milk supply, and it is perfectly safe to exercise while breastfeeding. Some research suggests that intensive exercise can change the taste of breastmilk, which could cause feeding problems. You might find it helpful to express some milk using a pump before your exercise, to avoid this issue.