How Much Exercise Is Recommended Postpartum?
Why This Matters
After giving birth, your body is recovering from one of the most physically demanding experiences it will ever go through. Exercise can be an incredible tool for healing — but it must be safe, supportive, and realistic. The new Canadian postpartum guideline (CSEP, 2025) offers clear, evidence-based direction on how much, what type, and when to move after birth.
Start Gently — Move When You’re Ready
Light movement can begin as soon as it feels comfortable, provided recovery is progressing normally.
This may include:
Gentle walking (even a few minutes at a time)
Pelvic floor activation and breathing work
Gentle mobility or stretching
Early movement supports circulation, improves energy, and can lift mood — but if pain, bleeding, or heaviness increases, rest and reassess.
Aim for 120 Minutes per Week
The guideline recommends working toward at least 120 minutes of moderate-to-vigorous activity each week, spread across four or more days.
This can include:
Brisk walking
Cycling or swimming
Strength training or bodyweight exercises
Consistency matters more than perfection — short bouts (10–15 minutes) are effective and more achievable for many new parents.
Strength and Pelvic Floor Work Are Essential
Daily pelvic floor muscle training (PFMT) is highly recommended to reduce the risk of incontinence and pelvic heaviness.
Add gentle resistance training as strength returns.
Focus on:
Glute and hip strength
Deep core coordination
Postural stability and breath control
Returning to Higher-Impact Exercise
If healing is uncomplicated, structured exercise can resume within the first 12 weeks postpartum.
Running or high-impact activities should wait until you can:
Walk briskly for 30 minutes without pain or heaviness
Control pelvic floor contractions
Perform single-leg strength movements without symptoms
A gradual, symptom-guided return ensures long-term pelvic and musculoskeletal health.
Don’t Forget Sleep and Rest
The guideline places equal emphasis on rest and recovery:
Aim to break up long periods of sitting (ideally under 8 hours total per day)
Prioritize quality sleep where possible — dim lights, consistent bedtime, minimal screens
Sleep and movement together play a crucial role in mood regulation and energy.
Meeting postpartum activity targets can:
Reduce risk of postpartum depression and anxiety
Improve pelvic health and bladder control
Support cardiometabolic health (blood sugar, blood pressure, and weight regulation)
Enhance overall energy and confidence
No evidence suggests that moderate exercise negatively affects breastmilk production or infant growth.
The Takeaway
Postpartum exercise is about rebuilding, not rushing. Begin gently, build gradually, and aim for 120 minutes of movement per week, supported by daily pelvic floor training and adequate rest. Every walk, stretch, and deep breath counts helping you feel stronger, more energized, and more connected to your body as you move through the postpartum year.
