Returning to Exercise After Birth: What’s Safe & When to Start
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Let me guess: You’re torn between wanting to move your body again... and feeling like a truck hit you (emotionally, physically, or both).
Postpartum recovery is not one-size-fits-all—especially when it comes to returning to exercise. Whether you're feeling pressure to "bounce back" or just craving endorphins and alone time, let’s talk about what’s actually safe—and what’s emotionally sustainable—when you're navigating life after birth.
Because your body?
It’s been through a lot. And it deserves a gentle reintroduction.
When Can You Start Exercising After Giving Birth?
Here’s the truth most new moms don’t hear enough: “Just because you’re cleared at 6 weeks doesn’t mean your body is ready.”
Most healthcare providers give the all-clear for light movement around 6 weeks postpartum—but that doesn’t mean high-impact workouts or core crunches are safe just yet.
Here’s what to consider before jumping back in:
- Vaginal birth? Wait for bleeding to stop + pelvic floor to stabilize.
- C-section? You’ll need more time for incision healing—often closer to 8–10 weeks.
- Still bleeding or feeling pressure down there? Wait. Your body is talking. Listen.
Always get personalized clearance from your OB or midwife.
🧘Gentle Movements to Start With
Movement in the early postpartum phase should feel like support, not punishment. Start with:
- Walking (even 5–10 minutes around the house counts)
- Pelvic floor activation (kegels or guided breathing)
- Gentle stretching
- Postpartum yoga or mobility flows
If you're breastfeeding, choose a soft, supportive bra like Bloom & Heal’s wire-free nursing bra to reduce bounce and tenderness during movement🧡
Movements to Avoid Early On
Your core and pelvic floor need time to recover. Skip:
- Crunches
- Planks
- Running or HIIT
- Heavy lifting without pelvic floor engagement
- Anything that increases pressure “down there” (a sign of prolapse risk)
And if you feel pain, heaviness, or leaking—stop. That’s your cue to scale back and check in with a pelvic floor therapist.
🧡 What Exercise Looks Like Now (Hint: It’s Not a Before/After Picture)
Exercise in postpartum is about:
- Reclaiming ownership of your body
- Boosting your mood
- Gently rebuilding strength
- Having one thing in your day that’s just for you
If that means baby-wearing walks in your pajamas while leaking milk, that counts. If that means slow floor stretching at night while they cluster feed, that counts too.
You don’t need to “bounce back.”
You need to come back to yourself—softly, slowly, and with love.
🌸 A Soft Reminder from Bloom & Heal
Our nursing bras were made for this season of gentle transition. No wires. No digging. Just soft, stretchable support that moves with you—whether you’re walking around the block or finally taking a deep breath. 💛
Explore more real-mom guidance on the Bloom & Heal blog for your journey back to yourself.
FAQs
Q: Can I exercise while breastfeeding?
A: Yes! Just make sure to wear a supportive nursing bra, stay hydrated, and feed or pump before exercise to reduce discomfort.
Q: How do I know if I’m doing too much?
A: Signs include bleeding returning, pelvic pain, fatigue, or feeling emotionally depleted. Slow down if any of these show up.
Q: What’s the best first workout after giving birth?
A: Walking + deep core breathing. It’s simple, powerful, and healing for both body and mind.
Q: Do I need a postpartum workout plan?
A: You don’t need a structured plan unless it feels supportive. Focus on consistency over intensity and listen to your body.
Q: Is it okay to want your pre-baby body back?
A: It’s okay to miss it—but remember: this version of you is just as worthy. Let movement be about connection, not correction.
