When (and How) to Start Moving Again After Birth

After birth, you might feel the urge to “bounce back” quickly—especially if you’re used to an active lifestyle. But postpartum recovery is a marathon, not a sprint. The right approach to movement isn’t about pushing harder; it’s about rebuilding strength, stability, and confidence in a way that supports long-term health.

Here’s what you need to know about when it’s safe to start moving again, and how to do it in a way that truly honors your body’s healing.

1. The First 0–6 Weeks: Rest, Restore, Reconnect

When: From birth until your first postpartum check-up (typically around 6 weeks)

How to Move Safely:

• Gentle walking around the house or neighborhood (as comfort allows)

• Breathing exercises to re-engage your core and diaphragm

• Pelvic floor awareness—gentle Kegels only if pain-free and cleared by your provider

Why It Matters: Your body is undergoing massive internal healing—even if you “feel fine.” Light movement promotes circulation and mood without stressing healing tissues. As a C-section involves abdominal surgery, it will typically extend the rest period before resuming more vigorous activity.

2. Weeks 6–12: Gentle Strength & Stability

When: After medical clearance from your postpartum check-up

How to Move Safely:

• Low-impact exercises like walking, stationary cycling, or gentle yoga

• Foundational core rehab (transverse abdominis activation, glute bridges, modified planks)

• Light resistance work with bands or bodyweight

Why It Matters: This phase is about reconnecting muscle groups and restoring stability, especially in your core and pelvic floor, before adding intensity.

Pro Tip: If you experience pain, heaviness, leakage, or bulging in the pelvic area—pause and check in with a pelvic floor physical therapist.

3. Months 3–6: Gradual Return to Higher-Impact Activity

When: Once you’ve built a stable foundation and have no symptoms with moderate exercise

How to Move Safely:

• Low-impact cardio progressions (longer walks, light jogging intervals if cleared)

• Strength training with increased load

• Low- to moderate-impact group classes (barre, Pilates, spin)

Why It Matters: Building gradually reduces the risk of injury or setbacks while still giving you the mental and physical boost of more dynamic movement.

Pro Tip: Keep a recovery log to track how you feel after each workout—energy, soreness, and any pelvic symptoms.

This article is for educational purposes only and is not a substitute for personalized medical advice. Always consult your healthcare provider before starting or changing your postpartum movement routine, especially after childbirth or surgery.