Returning to Exercise After Having a Baby: What Your Body Needs to Know
Having a baby is an incredible physical experience, but it can also leave you feeling like your body is very different from the one you had before pregnancy.
For many women, one of the questions that comes up after having a baby is:
“When can I get back to exercise?”
Perhaps you were a runner before pregnancy. Maybe you enjoyed Pilates, strength training, group fitness or going to the gym. Or perhaps you simply want to feel stronger and more comfortable in your body again.
The answer isn’t quite as simple as waiting six weeks and then returning to your old routine.
Your return to exercise will depend on your pregnancy, how you gave birth, your recovery, your previous level of fitness and how your body is responding to increasing physical load.
The good news is that you don’t need to choose between doing nothing and jumping straight back into your old workouts.
A gradual return to movement and exercise can help you rebuild strength, confidence and capacity over time.
When can you start exercising after having a baby?
There isn’t one specific date when every woman is ready to exercise again.
For someone who has had an uncomplicated vaginal birth, gentle movement can often begin quite early, as soon as they feel comfortable. For women who have had a caesarean birth, significant tearing, complications or other medical concerns, the timeframe may be different.
Current guidance recommends a gradual return to physical activity following the six-week postnatal health check, although the timing can vary depending on individual circumstances.
It’s important to distinguish between moving your body and returning to your previous exercise routine.
Going for a gentle walk is very different from returning to running 10km.
Doing some gentle strength exercises is very different from returning to heavy lifting.
And being cleared to exercise doesn’t necessarily mean that your body is ready to tolerate the same amount of exercise you were doing before pregnancy.
Think of your six-week check as an important checkpoint, rather than a finish line.
Why returning to exercise after pregnancy can feel different
Pregnancy and childbirth can change the way your body moves, feels and responds to physical load.
Your abdominal wall and pelvic floor have been under increased demand throughout pregnancy. Your joints, muscles and connective tissues have also adapted to accommodate your growing baby.
Then, after birth, your body has to recover while you’re also doing a lot of physically demanding things that probably weren’t part of your daily routine before.
- Feeding.
- Lifting your baby.
- Carrying your baby.
- Getting up and down from the floor.
- Pushing a pram.
…Not to mention doing all of this while potentially getting much less sleep than you’re used to.
So even if you feel physically well, your overall capacity may be different from what it was before pregnancy.
Australian guidance notes that hormonal and physical changes can continue after birth, while the repetitive demands of caring for a newborn can also place additional stress on areas such as the back, neck, shoulders, wrists and hands.
This is why returning to exercise is often better thought of as rebuilding capacity, rather than simply returning to a date on the calendar.
Your pelvic floor matters, but it’s not the whole story
The pelvic floor is an important part of postpartum recovery.
These muscles help support the bladder, bowel and uterus and contribute to bladder and bowel control and sexual function. Pregnancy and childbirth can affect pelvic floor function, and some women experience symptoms after having a baby.
Some common symptoms include:
- leaking urine when coughing, sneezing, jumping or exercising
- needing to urinate frequently or urgently
- difficulty controlling wind or bowel movements
- a feeling of heaviness or pressure in the pelvis
- pelvic pain
- discomfort during intercourse
These symptoms are common, but that doesn’t mean you simply have to put up with them.
They can also be useful information about how your body is currently tolerating exercise.
For example, if you previously had no urinary leakage but begin leaking when you return to running, that may be a sign that the current level of impact is more than your body is ready to manage.
It doesn’t necessarily mean you need to stop exercising altogether.
It may mean that your exercise needs to be modified and your capacity gradually rebuilt.
Related: Pelvic Osteopathy Essendon
What about your abdominal muscles and diastasis recti?
Many women are also concerned about their abdominal muscles after pregnancy.
Diastasis recti, sometimes called abdominal separation, is common during pregnancy as the abdominal wall adapts to accommodate the growing uterus.
It’s important to remember that the appearance or width of the gap between the abdominal muscles doesn’t tell the whole story about how well your abdominal wall is functioning.
Rather than focusing solely on whether the gap has “closed”, it’s often more useful to consider things such as:
- abdominal strength
- coordination
- breathing
- control during movement
- how your abdominal wall responds to increasing load
- whether you have pain or other symptoms
Your abdominal muscles don’t need to be “perfect” before you can start moving again.
Instead, they can be gradually strengthened as part of your overall return to exercise.
Related: Understanding Diastasis Recti and How to Manage It
How should you build back into exercise?
One of the most useful ways to think about postpartum exercise is progressive loading.
Rather than trying to return to your previous workout immediately, gradually increase what your body is being asked to do.
Step 1: Start with movement
In the early stages, this might simply mean walking and gentle everyday movement.
You don’t need to complete a formal workout for movement to be worthwhile.
A short walk around the block can be a great starting point. As you feel stronger, you can gradually increase the duration and pace.
Step 2: Rebuild strength
Once you’re ready, gradually introduce strengthening exercises.
This might include movements such as:
- squats
- lunges
- hip strengthening
- pushing and pulling exercises
- carrying exercises
- upper-body strengthening
- gentle core exercises
The aim isn’t to prove how much weight you can lift.
It’s to progressively rebuild strength and confidence.
Step 3: Increase your overall workload
As your strength and tolerance improve, you can gradually increase things such as:
- resistance
- repetitions
- duration
- frequency
- exercise complexity
Try not to increase everything at once.
For example, if you have started strength training again, it may be more appropriate to increase the amount of weight before significantly increasing the number of training days.
Step 4: Gradually reintroduce impact
If your goal is to return to running, jumping, HIIT, CrossFit or sport, impact should generally be introduced progressively.
These activities place considerably greater demands on the pelvic floor, abdominal wall, muscles, tendons and joints than walking.
The fact that you were capable of doing something before pregnancy doesn’t necessarily mean your body is ready to tolerate the same workload immediately after having a baby.
When can I start running after having a baby?
This is one of the most common questions we hear from active mums.
There isn’t a single week when every woman should start running again.
Running is a relatively high-impact activity, so returning to it is different from returning to walking or low-impact exercise.
Before returning to running, it’s worth considering whether you can comfortably manage your everyday activities and lower-impact exercise without significant symptoms.
You may also benefit from rebuilding:
- lower-body strength
- calf and foot strength
- hip strength
- trunk strength and control
- cardiovascular fitness
- tolerance to impact
And importantly, pay attention to what happens during and after exercise.
For example, urinary leakage, pelvic heaviness, pelvic pain or other symptoms that appear or increase with running may suggest that your current running load needs to be modified.
This doesn’t mean that running is permanently off the table.
It means your body may need a more gradual pathway back to it.
Related: Women’s Health Osteopathy
Signs you may be progressing too quickly
Sometimes the clearest indication that you’ve increased your exercise too quickly is what happens afterwards.
Pay attention to symptoms such as:
- urinary leakage during or after exercise
- pelvic heaviness or pressure
- new or increasing pelvic pain
- abdominal pain or discomfort
- significant abdominal bulging or discomfort during certain movements
- pain that persists after exercise
- symptoms that are noticeably worse later that day or the following day
- a significant increase in fatigue that makes it difficult to manage everyday activities
These symptoms don’t necessarily mean you need to stop exercising completely.
Instead, they are a reason to pause and consider whether the current level of load, intensity or volume is appropriate.
Sometimes the answer is simply to reduce the load and build back up more gradually.
Other times, an assessment with a qualified health professional can help you understand what is happening and how to progress.
What about exercising after a caesarean?
A caesarean birth involves major abdominal surgery, so recovery needs to be considered alongside your return to exercise.
Gentle movement can be introduced progressively, but higher-load exercise needs to wait until the tissues have had time to heal and you have been appropriately assessed.
The Australian Pregnancy, Birth and Baby guidance recommends a gradual return to activity following a caesarean and advises paying attention to pain, discomfort or pulling around the scar when increasing activity.
Your return to exercise may also be influenced by other factors, such as:
- complications during pregnancy or birth
- blood loss or anaemia
- pelvic floor symptoms
- abdominal or pelvic pain
- the type of exercise you want to return to
- your fitness level before and during pregnancy
A caesarean doesn’t mean you can’t return to strength training, running or sport.
It simply means that your pathway back may be different.
You don’t need to get back to your old exercise routine immediately
There can be a lot of pressure on new mums to “get their body back”.
But your body hasn’t failed because it doesn’t feel the same as it did before pregnancy.
You’ve been through pregnancy, birth and an enormous physical transition.
Your goal doesn’t necessarily need to be getting back to exactly what you were doing before.
Instead, think about what you want your body to be capable of doing now.
Maybe that’s:
- going for a 30-minute walk without discomfort
- lifting your baby comfortably
- returning to Pilates
- getting back to the gym
- running 5km
- returning to a favourite sport
- feeling strong again
Your starting point might be different, but that doesn’t mean your end goal has to be smaller.
How can a women’s health osteopath help?
Returning to exercise after having a baby isn’t only about one muscle or one part of the body.
A women’s health osteopathic assessment can consider how your whole body is moving and responding to increasing physical demands.
Depending on your individual circumstances, this may include looking at:
- pelvic floor symptoms
- abdominal wall and core function
- pelvic and spinal movement
- hip and lower-limb strength
- movement patterns
- areas of pain or restriction
- your current exercise routine
- the type and amount of exercise you want to return to
Treatment may include hands-on osteopathic treatment where appropriate, together with exercise and rehabilitation strategies designed around your individual goals.
For some women, a pelvic floor assessment may also be appropriate. At Lifespan Osteopathy, internal pelvic health assessments can be performed where clinically appropriate and with informed consent.
We also recognise that women’s health often benefits from collaborative care. Depending on your circumstances, your care may involve your GP, obstetrician, midwife, pelvic health physiotherapist or other health professionals.
See also: Women’s Health Osteopathy
When should you seek professional advice?
You don’t need to wait until you have significant pain or a major problem before seeking help.
Consider having your recovery assessed if you’re experiencing:
- ongoing pelvic or abdominal pain
- urinary or bowel symptoms
- pelvic heaviness or pressure
- pain with intercourse
- symptoms that appear when you exercise
- concerns about returning to running or higher-impact exercise
- uncertainty about how to progress your training
- difficulty returning to activities that were previously comfortable
It’s particularly important to seek medical advice if you have concerns related to your birth, surgical recovery or any new or unusual symptoms.
Your postpartum body isn’t something you need to “fix”
Returning to exercise after having a baby is a process.
You don’t have to wait until you feel exactly like your old self before you start moving.
And you don’t have to push through symptoms just because you’ve been told that you’re “cleared” to exercise.
Instead, think about gradually rebuilding your capacity.
Start where you are.
Pay attention to how your body responds.
Build strength.
Increase your workload gradually.
And get support when you need it.
Whether your goal is simply to feel stronger carrying your baby or eventually running another 10km, the process is about helping your body progressively adapt to the things you want it to do.
If you’re a new mum in Essendon, Moonee Ponds, Strathmore, Niddrie or surrounding areas and you’re unsure how to return to exercise after having a baby, a women’s health osteopath can help you understand where you’re at now and develop an appropriate pathway forward.