Return to Exercise
Pregnancy and birth can have a considerable impact on your body. Everyone recovers at a different rate, you should start with gentle exercise and gradually build up to your normal exercise levels.
It can take up to 9-12 months for your body to fully recover.
The following advice is for people after vaginal and caesarean births.
0-6 weeks:
- Continue your pelvic floor exercises.
- Gradually increase your walking distance keeping within your comfort levels.
- You can do gentle exercises as shown on this leaflet: Fit for the Future - essential advice and exercises following childbirth (PDF)
6-12 weeks:
Before progressing to do more advanced forms of exercises, ensure any vaginal bleeding has stopped and that any caesarean or perineal wound has healed.
Start with low impact exercise to gradually build your endurance and strength. This could be:
- Pilates or yoga.
- Swimming or cycling.
- Cross training or power walking.
- Light weight training.
12 weeks+:
If you have built up your cardiovascular endurance and muscle strength, you can progress to more advanced exercises, such as;
- A gradual return to running (the link below should assist you).
- A gradual increase to the weight you are using for strength training.
- A gradual introduction to high impact or high intensity training.
- A gradual increase in the difficulty of abdominal exercises, including sit ups.
Should you have any of the following symptoms you should stop the exercise immediately and speak with your GP +/- be referred to the PPHS Physiotherapy Service so that you can have a clinical assessment and guidance.
- Pain.
- Bulging of the stomach muscles.
- Bladder or bowel leakage.
- Heaviness or bulging within your vagina during or after exercise.
