When Can I Start Working Out After Giving Birth?

Congratulations on the arrival of your little bundle of joy! Now that you’ve brought new life into the world, you might be wondering when it’s safe to resume your regular exercise routine. While getting back in shape after giving birth is a common goal for many new mothers, it’s important to approach postpartum fitness with caution and listen to your body’s cues. In this blog post, we’ll discuss various factors that influence when you can start working out after giving birth and provide some general guidelines.

Recovery Process

The recovery process after childbirth varies from woman to woman based on several factors such as delivery method (vaginal or cesarean section), overall health, and any complications during pregnancy or labor. It’s crucial to allow your body sufficient time to heal before engaging in any strenuous physical activity.

Vaginal Delivery

If you had a vaginal delivery without any complications, you may typically begin light exercises within days of giving birth. However, consult with your healthcare provider first as they will assess your specific situation and advise accordingly. Remember that every individual heals at their own pace.

Cesarean Section

Women who underwent a cesarean section generally require more time for recovery compared to those who had a vaginal delivery. Your doctor will likely recommend refraining from intense workouts until at least 6-8 weeks post-surgery or until they give you the green light during an examination.

Physical Indicators

Apart from considering the type of delivery, paying attention to certain physical indicators can help determine whether it’s appropriate for you to start working out again:

Bleeding and Discharge

Postpartum bleeding (lochia) is normal but gradually decreases over time. Once the bleeding has significantly reduced and is more like a light menstrual flow, it may signal that you are ready for gentle exercise.

Pelvic Floor Strength

The pelvic floor muscles undergo significant strain during pregnancy and childbirth. Performing kegel exercises can help restore their strength over time. If you notice improvements in your pelvic floor strength, it’s a positive sign that your body is recovering well.

Listen to Your Body

Regardless of how long it has been since giving birth or what healthcare professionals recommend, always listen to your body’s cues before resuming physical activity. Here are some things to consider:


New mothers often experience fatigue due to sleep deprivation and adjusting to the demands of caring for an infant. If you’re feeling extremely tired or exhausted, take it as a sign that your body needs more rest before engaging in intense workouts.

Pain or Discomfort

Any pain or discomfort during exercise is an indication that you should stop immediately. Postpartum hormonal changes might make joints and ligaments more susceptible to injury, so if something feels off physically, trust your instincts and consult with a healthcare professional if needed.

Build Up Gradually

When you do decide to start exercising after giving birth, remember not to rush into high-impact activities right away. Instead, begin with low-impact exercises such as walking or gentle yoga sessions. Pay attention to how your body responds and gradually increase intensity over time.

The Importance of Professional Guidance

Before embarking on any postpartum workout routine, consulting with a healthcare provider who specializes in women’s health is essential. They can evaluate your individual circumstances based on factors like previous medical history and provide personalized advice tailored specifically for you.


Remember that every woman’s postpartum journey is unique, and there is no one-size-fits-all approach when it comes to returning to exercise after giving birth. Prioritizing your recovery, listening to your body, and seeking professional guidance will help ensure a safe and effective return to fitness. Embrace the process at your own pace, be patient with yourself, and enjoy this extraordinary time bonding with your little one while gradually regaining strength.