Exercise after childbirth: a gradual return to activity

The timing is individual, and the exercise must be physically and medically safe [1]. The body is still changing for up to six weeks after the birth, including the uterus and loose joints [1]. NHI recommends building up gradually, the way you scaled down during pregnancy [1].

The consultation document for the national guideline on postnatal care from the Norwegian Directorate of Health recommends that women are encouraged to be active daily in the days and weeks after birth. The activity should be adapted to your condition and to how active you were before and during pregnancy. The recommendation applies both after vaginal birth and after caesarean section [2].

Everyone can start pelvic floor exercises the day after the birth. NHI describes them as particularly useful during pregnancy and after birth, and says that they can prevent or help against urinary leakage [1].

The Directorate of Health consultation document recommends that healthcare personnel offer individually adapted guidance on a gradual start, including pelvic floor exercises to restore strength [2].

NHI describes a stepwise start [1]:

• Pelvic floor exercises from the first day.
• Gentle abdominal exercises a few days after the birth, lying on your back with bent knees. Sit-ups are not relevant at this stage.
• Short walks as soon as you feel ready, with or without a pram.
• Longer walks or light jogging when your fitness allows.

When doing abdominal exercises you should check whether there is a bulge in the midline between the abdominal muscles. If there is, NHI recommends waiting before training the abdomen again [1].

The Directorate of Health consultation document says that intensity should be increased gradually, adapted to the strength of the pelvic floor and how far tears or caesarean wounds have healed. In the longer term the aim is to follow the national physical activity guidelines, that is, at least 150 to 300 minutes of moderate intensity or at least 75 to 150 minutes of high intensity per week [2].

An international consensus study among professionals (a Delphi study), published in the British Journal of Sports Medicine in 2024, concluded that one should not run before three weeks after birth. There was no agreement on six or twelve weeks as a fixed limit, and the timeline should be individual. Birth injuries should have healed before running starts [3].

Mild urinary leakage, mild prolapse and mild faecal leakage were not regarded as obstacles to running. Severe urinary leakage was regarded as a reason to advise against running, and significant pelvic health symptoms should be assessed by a specialist [3].

The panel agreed that you should be able to complete a number of loading tests without pain or pelvic health symptoms before running, for example [3]:

• walking for 30 minutes
• standing on one leg for 10 seconds
• ten single-leg squats
• jogging on the spot for one minute
• 20 heel raises

This is agreement among experts and not validated criteria. The authors themselves state that the evidence base is weak, and that they cannot give recommendations on specific minimum values for strength or balance [3].

Moderate exercise has not been reported to cause problems with breastfeeding. With very intense exercise the milk can have a higher lactic acid level, and some babies become unsettled and get colic pain for a few hours. Breastfeeding right before exercise can reduce discomfort in the breasts [1]. Sufficient fluid and nutrition are also mentioned as important for milk production [1].

The Directorate of Health consultation document recommends that you contact a doctor if you have persistent pain or problems in the lower abdomen, including leakage problems [2]. The same applies to significant pelvic health symptoms before or after you have started running [3].

The recommendations in the consultation document apply until the postnatal check-up with the midwife or doctor, 4 to 8 weeks after the birth [2].

A physiotherapist can examine how your back, pelvis and hip are doing after the birth, and together with you make a plan for gradual rehabilitation that suits you. Read more about what an appointment with a physiotherapist involves. If you want to run again, you can read about running injuries.

When can I start exercising after childbirth?

It is individual. Some get going after a few days, others need several weeks. The exercise must be physically and medically safe, and should be built up gradually [1].

Can I do pelvic floor exercises right after childbirth?

Yes, NHI says that pelvic floor exercises can start the day after the birth [1].

How long do I have to wait after a caesarean?

After a caesarean or a complicated birth it can take more than six weeks before you can resume training [1]. The Directorate of Health consultation document recommends daily activity also after a caesarean, adapted to how the wound is healing [2].

How soon after childbirth can I start running?

A consensus study among professionals does not recommend running before three weeks after birth, and says that the timeline should be individual. Birth injuries should have healed [3].

Can I exercise while breastfeeding?

Moderate exercise has not been reported to cause problems with breastfeeding. Very intense exercise can make some babies unsettled for a few hours [1].

You can find more articles in the overview of articles.

This article was written by Dr.Dropin Fysikalske and is based on the sources listed below. It gives general information and does not replace an examination by a healthcare professional.

The websites were accessed and read on 22 October 2026.

1. Kvam M. Trening etter fødselen (Exercise after childbirth). NHI.no. Last updated 25 March 2021. Link

2. Fysisk aktivitet etter fødsel (Physical activity after childbirth), consultation document of the national guideline on postnatal care. Norwegian Directorate of Health. Last professional revision 25 November 2025. The consultation closed on 26 February 2026, and the guideline is not final. Link

3. Christopher SM, Donnelly G, Brockwell E, Bo K, Davenport MH, De Vivo M, et al. Clinical and exercise professional opinion of return-to-running readiness after childbirth: an international Delphi study and consensus statement. Br J Sports Med. 2024;58:299-312. Link