When Can I Start Exercising Again After Having a Baby?”

The Question Everyone Asks (And It’s Totally Valid)

This is one of the most common things I hear from new mums: “When can I start exercising again?” Whether it’s about rebuilding strength, feeling more like yourself, or your body is wanting to move. The problem is, the advice out there can feel confusing or conflicting. I want to give you a gentle, evidence-based answer that takes your whole body and experience into account.

What the Research Actually Recommends

Most guidelines now agree that light movement (like walking, breathing, and core activation) can begin in the first 6–8 weeks, if you’re feeling ready.

But when it comes to higher-impact movement — like running, HIIT, or group fitness — we generally recommend waiting until at least 12 weeks, and only after a postnatal check. And it could be even longer pending on the symptoms you are having, it’s a marathon not a sprint.

That’s because your pelvic floor, abdominal wall, joints, and energy levels are still recalibrating — especially if you’re breastfeeding or had a longer labour or c-section. There’s no gold medal for rushing, but there is a lot to gain from pacing it well.

Why a Physio Postnatal Check Is So Worth It

This is where a postnatal physio screen can make a world of difference. We’ll look at:

– Your pelvic floor: how it’s functioning, not just its strength

– Any abdominal separation and how well your core is working

– How your breath and posture are supporting you

– What kind of movement your body is ready for

-Future planning - are you looking to have another baby, what are your goals in the future.

It’s not just about saying yes or no to certain exercises — it’s about helping you feel safe, strong, and supported as you return to doing what you love.

What Exercise Can Actually Look Like in the Early Weeks

Thr early weeks are all about rebuilding from the inside out.

– Breathing well and reconnecting to your body

– Gentle pelvic floor lifts, in coordination with breath

– Walking — when it feels good

– A bit of movement that brings you comfort

There’s no rush toward “bouncing back.” We’re much more interested in helping you build long-term strength and confidence — and that starts slowly.

When You’re Ready, We’re Here

If you’re feeling unsure about where your body’s at — or you’re ready to start moving again and want to do it safely — let’s check in.

There’s a number of tests we can do to predict if you are ready and your likelihood of injury/ discomfort in returning to exercise and want to inform you to make the best decision for you and your new body.