Postpartum Exercise: how much is recommended?
How much exercise should I do postpartum?
After giving birth, your body is recovering from one of THE MOST physically demanding experiences it may ever go through. Exercise can be an incredible tool for healing provided it is safe, supportive, and realistic for you.
The new Canadian postpartum guideline (CSEP, 2025) offers clear, evidence-based direction on how much, what type, and when to move after birth. The guideline suggests starting with light physical activity such as gentle walking and striving to achieve 120 minutes of moderate-to-vigorous exercise per week. This end goal may take weeks or months to reach and that is perfectly okay; everyone’s journey is unique.
As a guide, it is recommended to spread out your exercise across 4 or more days and include:
aerobic exercise (walking, cycling, rowing, etc.)
strength training (bodyweight, resistance bands, dumbbells, barbells, kettlebells)
pelvic floor muscle training
Why should I exercise postpartum?
The evidence demonstrates that postpartum exercise is beneficial and includes:
Improved mental health (lower risk of postpartum depression and anxiety)
Better sleep quality and reduced fatigue
Improved core and pelvic health
Reduced risk of urinary incontinence
Better cardiometabolic health
No negative impact on breastfeeding or infant growth
Is Postpartum Exercise Safe?
Most postpartum individuals can safely exercise, but medical guidance is warranted if you have a contraindication to exercise. An easy and efficient way to self-screen is to complete the Get Active Questionnaire for Postpartum. This will indicate if you should speak with a healthcare provider before beginning or returning to exercise.
What would the 12 weeks postpartum look like?
There is no one-size fits all and it is so important to listen to your body along the way. The postpartum guidelines recommend following individualized, gradual, and symptom-based progressions. The image below offers may offer some insight into what that progression might look like with respect to timing and movement types. Just like pregnancy, this journey is yours. Be kind to yourself along the way ❤️
