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When Is It Safe to Exercise After Having a Baby? What Research Really Says

  • stephanie9828
  • Oct 3
  • 3 min read

When is it safe to start exercising after having a baby?If you’ve recently had a baby, chances are this question has crossed your mind. Maybe you’ve heard “just wait six weeks” or maybe you’ve been told to avoid exercise for months. The truth is: recovery isn’t one-size-fits-all.


Postpartum woman doing exercise – Greenville, SC pelvic floor physical therapy

❌ The Myth of the “6-Week Rule”

At six weeks postpartum, many women get the green light at their OB appointment — but that doesn’t necessarily mean your body is ready for all activities. Healing timelines vary, and what’s safe for one person may not be for another. And honestly… can we just say guidance, please?!


✅ What Research Actually Says

  • Gentle exercise can begin early. Pelvic floor and core activation may start within days to weeks, if cleared by your provider and if you’re not experiencing concerning symptoms. Think gentle breathing, activation, and mobility... not bootcamp (at least not yet).

  • Higher impact exercise requires more time. Running, jumping, or lifting heavy often come closer to 3–6 months postpartum, depending on your body’s recovery. These activities require training to prepare for the impact....and we don’t need to just jump into jumping, you know?

  • Pelvic floor training matters. Supervised pelvic floor muscle training (PFMT) reduces the risk of leaking, decreases prolapse risk, and even improves sexual function.

  • Core training helps diastasis recti. Research shows targeted abdominal work supports recovery from diastasis (ab separation) and helps stabilize posture. And let’s bust a myth: if you’ve heard ‘don’t do crunches ever again,’ that’s bogus advice. The truth? We just want to train your core so it’s ready for all activities, not avoid them forever.

  • Tailored programs beat generic advice. Evidence shows pelvic-specific, progressive programs are more effective than ‘just do crunches’ or ‘only Kegels.’ Let’s be real: we don’t spend our lives lying on our backs (or at least, goodness I hope we don’t!). We squat, stand, walk, lift, jog, laugh, sprint… The moral is: we MOVE. And your pelvic floor and core need to be trained to support you and move with you.

(Mottola 2018; Cochrane 2021)


💡 Why This Matters

Too often, postpartum exercise is framed around “getting your body back.” Instead, it should be about building strength, resilience, and confidence for your current season of life, whether that’s carrying your baby, lifting a car seat, or just wanting to feel good in your body again.


🚦 Signs You’re Not Ready Yet

While gentle activity can start early, stop and get reassessed if you experience:

  • Heavy pressure or bulging in the pelvis

  • Ongoing pain that worsens with movement

  • Urinary or bowel leakage with activity

  • Increased separation or doming at your midline

This doesn’t mean it’s time to panic — it just means your body is asking for a little extra support, friend.”


The Bottom Line

There is no one-size-fits-all “return to exercise” date. The safest path is individualized, gradual, and supported by a pelvic floor PT.

👉 If you’re ready to rebuild smarter postpartum, book a free consult today.




⚠️ Disclaimer: This information is for education only and not medical advice. Always check with your provider before beginning a new program.


Resources:

  • Dumoulin, C., Cacciari, L. P., & Hay-Smith, E. J. C. (2018). Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database of Systematic Reviews, 10(CD005654). https://doi.org/10.1002/14651858.CD005654.pub4

  • Gluppe, S. L., Engh, M. E., Bø, K., & Kari, B. (2018). Effect of a postpartum training program on prevalence and severity of diastasis recti abdominis in postpartum primiparous women: A randomized controlled trial. Physiotherapy, 104(2), 187–194. https://doi.org/10.1016/j.physio.2017.02.002

  • Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., ... & Zehr, L. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339–1346. https://doi.org/10.1136/bjsports-2018-100056

  • Wiegersma, M., Dalmeijer, G. W., de Bock, G. H., & Vermeulen, K. M. (2020). Effect of supervised pelvic floor muscle training for prevention of pelvic organ prolapse and urinary incontinence in pregnant and postpartum women: Systematic review and meta-analysis. BJOG: An International Journal of Obstetrics & Gynaecology, 127(3), 324–333. https://doi.org/10.1111/1471-0528.16043

 
 
 

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