5 Key Steps to Begin Postpartum Exercise Safely
Returning to exercise after birth can feel overwhelming, especially when unsure of where to start. Getting back into exercise after having a baby is a big deal and for some it can be quite overwhelming with knowing where to start. Below are a few of our tips to returning to exercise safely. We hope these will help point you in the right direction.
How To Start Exercising After Giving Birth
Below, we outline essential steps to ease back into movement, ensuring your postpartum exercise journey begins safely and effectively.
1. Prioritise a Physiotherapist Assessment
Before resuming any activity, consult a Women’s Health Physiotherapist. This evaluation will check your pelvic floor strength, confirm proper technique for pelvic floor exercises, and identify any signs of diastasis recti.
Although general medical clearance for postpartum exercise often comes from GPs or midwives around 6–12 weeks, thorough physical assessments by specialists are rare in New Zealand. Considering the changes your body undergoes during pregnancy and childbirth, an in-depth checkup ensures a safe starting point for exercise.
Many pelvic health issues go undiagnosed due to the lack of routine physical assessments. Understanding the state of your pelvic health helps prevent potential complications when restarting exercise. Think of it as a necessary step for long-term well-being.
2. Begin When It Feels Right
The timing of your return to exercise depends on your readiness. Social pressures to “bounce back” can feel intense, but postpartum exercise is about rebuilding strength, not rushing recovery.
Every individual, pregnancy, birth, and postpartum experience is unique. Some may feel ready to move at six weeks, while others might take several months. Honour your personal journey and only start exercising when it feels manageable.
3. Build Strong Foundations
After clearance from a physiotherapist, take time to rebuild gradually. Your body has accomplished incredible feats during pregnancy, and jumping straight into pre-pregnancy routines risks injury.
Start with foundational movements focusing on posture, deep core activation, pelvic floor exercises, and functional strength. Avoid high-impact or high-intensity activities initially. Instead, adopt a structured recovery plan for at least six weeks before progressing.
Maintaining pelvic floor exercises long-term is crucial. This area needs consistent strengthening, just like any other muscle group, to support overall health.
4. Listen and Adapt to Your Body
Pay close attention to your body's signals. Discomfort or pain during certain exercises is a sign to modify or avoid those movements. For example, using an incline can reduce strain during specific activities. As strength builds, adjustments can follow.
Gradual progression is key. Begin weightlifting with light household items, such as cans, before moving to gym equipment. Proper technique and mindful movements reduce risks, especially when the hormone relaxin remains in your system postpartum. Relaxin affects ligament stability, making proper warmups and slower transitions essential.
5. Incorporate Short Sessions
Time constraints are a common challenge for new mums. However, even short bursts of movement can provide significant physical and mental benefits. Commit to manageable daily sessions—starting with as little as 10 minutes—and build from there.
Consistency, rather than duration, is what delivers results. Smaller, achievable goals help establish momentum, making regular exercise a sustainable part of your routine.
For personalised guidance, seek postpartum-specific programmes led by qualified professionals. Tailored plans ensure your safety and support recovery effectively.
