When Can You Start Exercising After Having a Baby?
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For most people, you can begin gentle movement, short walks and daily pelvic floor work, within the first days and weeks after birth, not at a fixed six-week mark. Canada's 2025 postpartum activity guideline, its first in over 20 years, says recovery is symptom-based, not calendar-based: you progress by how your body feels and what it can do, not by a date on the calendar. The old “wait for your six-week check-up, then you're cleared” rule is gone.
That is a meaningful shift, and a reassuring one. It means you are not stuck waiting and wondering, and it also means the goal is to progress thoughtfully rather than jump back into everything at once. Here is the simple version of what that actually looks like. As always, this is general education, not medical advice, and every recovery is different, so check with your own healthcare provider before starting or changing your activity.
Do I really have to wait six weeks to exercise?
Not in the way people used to think. The updated guidance moves away from a single clearance date and toward listening to your body. Gentle movement can start early, often in the first days and weeks, as long as bleeding does not increase and you feel okay.
The reality is that “six weeks” was always a rough milestone, not a starting gun. What matters more is how you feel and what your body can handle, progressing a little at a time. Your postpartum check-ups still matter, and your provider is part of the picture, but the date on the calendar is no longer the thing that decides when you get to move.
What can I actually start doing in the early days?
Think small and gentle, not structured workouts. Short, easy walks in the first days and weeks are a great starting point. Alongside that, daily pelvic floor training from the start helps support healing and recovery.
From there, you progress gradually, adding a little at a time, as long as bleeding does not increase and you feel okay. The theme throughout is “little and often.” You are rebuilding a foundation, and that foundation is built through consistency, not intensity.
What should I be building toward, and by when?
The guideline points to a weekly goal of about 120 minutes of moderate-to-vigorous activity, spread over four or more days, as a mix of cardio and strength. For many people, aiming to reach that within roughly the first 12 weeks is encouraged, in part because of the strong link between movement and postpartum mental health.
You do not have to arrive there overnight. It is a target to build toward gradually, not a standard to measure yourself against on week one. Spreading it across several days, and combining cardio with strength, is what makes it both effective and sustainable.
Why does pelvic floor training matter so much?
Because it is one of the highest-value things you can do in early recovery. Daily pelvic floor training, ideally guided by a pelvic floor physiotherapist, supports healing and helps protect against issues like urinary incontinence down the road.
It is easy to overlook because it is quiet, unglamorous work. But it is foundational, and it is one of the clearest reasons a postpartum-specific approach beats simply “getting back to the gym.” A pelvic floor physiotherapist can assess where you actually are and guide you, which takes the guesswork out of it.
What about getting back to running?
Running is worth waiting for. Higher-impact activity like running is best held until you are symptom-free with walking and single-leg work, which for most people is not before about 12 weeks, and guided by how you feel rather than the date.
Build the foundation first. Walking without symptoms, then single-leg strength and control, then impact. Rushing straight to running before that base is in place is one of the more common ways people run into pelvic floor or other issues, so the patience genuinely pays off.
What are the signs I should scale back?
Listen to your body, and ease off and check in if you notice any of these: leaking urine, heaviness or pressure in the pelvis, pain (pelvic, back, or at an incision site), bleeding that increases, dizziness or feeling faint, or low mood or feeling overwhelmed.
Importantly, these are not signs to stop for good. They are signs to scale back and get support, whether that is your doctor, midwife, or a pelvic floor physiotherapist.
Who should be on my support team?
Two different roles work best together. On the clinical side, your doctor, midwife, and pelvic floor physiotherapist handle symptoms, healing, and the all-clear to progress. On the coaching side, a coach with postpartum-specific training helps you put this guidance into action and progress your workouts safely.
That is exactly the gap we aim to fill at KeepFit HQ. Jeenie is certified in pre- and postnatal exercise, and our approach is about meeting you where your body actually is, then building from there in a way that feels doable, not overwhelming. It is less about bouncing back and more about coming back to movement in a way that supports the whole of your recovery.
If you want structure and company while you ease back in, our Mom & Tot series is a baby-friendly way to start, with real coaching alongside you and no need to sort out childcare. Your clinical team handles the all-clear, and we help you take it from there. Come take a look at Mom & Tot and join us.
Why it's worth it
The benefits are well supported. According to the research behind the 2025 guideline, regular postpartum activity is associated with approximately 45% lower odds of postpartum depression, about 37% lower risk of urinary incontinence, and around 28% lower risk of type 2 diabetes, with no added injury risk and while remaining safe for breastfeeding. (These are figures from the guideline's underlying research; it is always worth reviewing a primary source or your provider for how they apply to you.)
FAQ
When can I start exercising after birth?
Often within the first days and weeks, with gentle walks and daily pelvic floor training, progressing as long as bleeding does not increase and you feel okay. Recovery is now guided by symptoms, not a fixed six-week date. Always confirm with your own provider first.
Is it safe to exercise while breastfeeding?
The 2025 guideline indicates that appropriate postpartum activity carries no added injury risk and is safe while breastfeeding. As with anything postpartum, check with your provider about your individual situation.
How much exercise should I aim for postpartum?
A weekly goal of about 120 minutes of moderate-to-vigorous activity, spread over four or more days as a mix of cardio and strength, ideally worked up to within roughly the first 12 weeks. It is a target to build toward gradually, not a week-one requirement.
When can I run again after having a baby?
Running is best held until you are symptom-free with walking and single-leg work, which for most people is not before about 12 weeks, and guided by how you feel rather than the date. Build the foundation first.
Do I need a pelvic floor physiotherapist?
It is strongly encouraged. Daily pelvic floor training ideally guided by a pelvic floor physiotherapist supports healing and helps protect against issues like incontinence. It is one of the highest-value parts of early recovery.
General education, not medical advice. Every recovery is different, so check with your healthcare provider before starting or changing your activity. Sources: Davenport MH et al. 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep throughout the First Year Post Partum, Br J Sports Med 2025 (CSEP; endorsed by ACSM); return-to-running guidance from Woodroffe L et al., Sports Health 2025.