Categories / Mobility, rehab & life stages
Featured in: Exercise after having a baby
Postnatal Recovery
Gradual return to activity after birth.
How to start
After your midwife or GP says it is fine, begin with gentle walking, pelvic floor squeezes and deep belly breathing. Rest when you need to.
How to progress
Build up slowly over weeks. Return to harder exercise after your 6 to 8 week check, if advised.
What the evidence says
Evidence: moderate
A 2026 pooled analysis of 16 trials found that exercise reduced symptoms of postnatal depression (SMD -0.69), with mind-body exercise showing the largest effect and programmes of 12 weeks or less working best. The trials were of varying quality. We did not retrieve trials on recovery of the pelvic floor or abdominal muscles.
Take care: Wait for your check before harder exercise. See a doctor for heavy bleeding, pain, leaking, or a bulge in the vagina or abdomen.
Sources
12-week starter plan
Short gentle sessions, building up.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Start with walking.
- Do your pelvic floor exercises.
- Rest and sleep when you can.
Common mistakes
- Doing sit-ups too soon.
- Running too early.
- Ignoring symptoms.
Kit and cost
Low Approximate UK prices.
- A supportive bra
- Comfortable shoes
- A pushchair for walks
Frequently asked questions
When can I start?
Usually gentle exercise within days if you feel able, but ask your midwife or GP.
Can exercise help low mood?
A pooled analysis of 16 trials found it can reduce symptoms of postnatal depression.
What about sit-ups?
Avoid these early on.
Good for: Rehab & recovery Strength Back & posture
Compare with similar options
| Postnatal Recovery | Posture and Core Stability | Back Care Exercises | Otago Exercise Programme | |
|---|---|---|---|---|
| Typical session | 20 min × 3/wk | 20 min × 4/wk | 15 min × 5/wk | 30 min × 3/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Low cost | Free | Free | Free |
| Equipment | No equipment | No equipment | No equipment | Basic kit |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | limited | limited | limited |