When can I start exercising after giving birth?

You can gradually return to exercise by week 12 postpartum if you have no complications. Start with 15-30 minutes of light activity daily and progress slowly.

What exercises should I avoid after pregnancy?

Avoid intensive activities like running, weight training, and contact sports initially, especially if you have a BMI over 30 or diastasis recti. Always consult your healthcare provider first.

Can I exercise while breastfeeding?

Yes, you can exercise while breastfeeding. Feed your baby or express milk before workouts and wear a highly supportive sports bra for comfort.

What if Kegel exercises don't help with incontinence?

If Kegel exercises don't resolve urinary incontinence, discuss other options with your doctor. These may include physical therapy, protective pads, or surgical interventions.

Postpartum Exercise Guide: When & How to Start [2026]

You can exercise again

By week 12, if you have no complications, you can gradually return to your pre-pregnancy exercises. About 15-30 minutes a day is enough to start getting back into the swing of things [3]. Intensive loads for women who have recently given birth include running, exercising with weights, and contact sports. You can start these intensive activities if you have a BMI <30 and you don’t have diastasis (divergence of the rectus abdominis muscles) [1]. If these kinds of intense workouts are not yet for you, then long walks with a stroller will help you prepare for them (try to walk quickly and watch your posture).

For breastfeeding moms, it’s a good idea to feed the baby or express milk immediately before training. And it’s important to choose a top or bra that provides a lot of support [3].

It’s also important to note that Kegels don’t always help everyone with the issue of urinary incontinence [2]. If it’s a problem despite Kegel exercises, you should discuss with your options with your doctor — from physical therapy, pads, and maybe even surgery.