When can I exercise after giving birth?

Last reviewed June 19, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineGentle walking and pelvic floor exercises can start within days of an uncomplicated birth, but wait for higher-intensity exercise until after your 6-week check - and longer after a C-section or complications.

Gentle activity like walking and pelvic floor exercises can start within days of an uncomplicated birth, but wait for more intense exercise until you've recovered - usually after your 6-week check, and longer after a C-section or complications.

Start gentle, early

• Walking: Short, easy walks can begin in the first days or weeks as you feel able.
• Pelvic floor exercises: Safe to start almost straight away and important for recovery.
• Gentle stretching and posture work.

Build up after your check-up

Around the 6-week postpartum check, your provider can confirm you're ready for more. Then increase gradually, starting with low-impact activity before progressing.

Take longer after a C-section

A C-section is major surgery. Avoid strenuous exercise and heavy lifting for at least 6 weeks, and get the all-clear from your provider before resuming.

Listen to your body

Stop and check with your provider if you have increased bleeding, pain, leaking urine, or a feeling of heaviness or bulging in the pelvic area. These can mean you're doing too much too soon.

Femora helps you track recovery so you can ease back into activity at the right pace.