Exercise Timelines for Postpartum Recovery

Returning to exercise postpartum can feel scary, but it doesn’t have to! While returning to exercise postpartum will look different for everyone because everyone’s pregnancy, birth and recovery are different, there are important guidelines to be aware of when returning to exercise postpartum. While 6 weeks was traditionally thought to be the timeline for a clear bill of health for return to exercise, we’re now seeing that 6 weeks is simultaneously too long to wait to begin gentle rehabilitation postpartum and too early to return to high intensity exercise.

For anyone struggling with pain, urinary incontinence, heaviness in the pelvis or other symptoms, check in with a medical provider before beginning an exercise program. For those feeling well after giving birth, recommendations for returning to exercise in the fourth trimester can be broken down into five smaller sections.

Postpartum weeks 1-3:

Focus on rest and gentle breathing exercises to help you reconnect with your core and pelvic floor. Slowly increase walking by 5 minutes a week.

Postpartum weeks 4-6:

Begin mat based strengthening exercises to help regain strength in your core and lower body. This is also a good time to begin seated postural strengthening. Continue increasing walking by 5 minutes a week.

Postpartum weeks 7-9:

Introduce body weight exercises with no impact like squats and lunges, single leg stability work to improve balance and continue with postural and core strengthening. Progress cardiovascular endurance without impact.

Postpartum weeks 10-12:

Add resistance like bands and weights to the movements you’ve already been practicing. Increase intensity of activity to tolerance. If feeling well, begin gently introducing impact training like hopping, jump rope and jumping jacks.