Moving again after birth: a gentle guide to exercise, core recovery, and safe limits

It can be confusing to know when or how to start moving your body again after birth, especially when you are exhausted and just want to feel like yourself again. This guide is about a gentle, patient approach to reconnecting with your body, focusing on healing and safe limits.

Many new parents feel pressure, either from themselves or from the outside world to "bounce back". This pressure is not helpful and can be harmful. Your body has just done an incredible amount of work, and the first priority is always healing, not exercise. For the first several weeks, the only "movement" you need to focus on is rest, recovery, and very gentle walks as you feel able.

When you think about core recovery, it is helpful to start with your breath. You can gently practice reconnecting with your deep core and pelvic floor, not by doing crunches or sit-ups, but just by noticing how your body moves as you inhale and exhale. This is not about building strength yet, but about re-establishing that mind-body connection.

The most important rule is to listen to your body and wait for clearance from your doctor or midwife at your postpartum checkup, which is often around six weeks. They are the only ones who can tell you when it is safe to begin more structured activity. When you are cleared, it is critical to start slowly. If you feel any pain, dizziness, or an increase in postpartum bleeding, that is a clear sign to stop and rest. This is not a race, and doing too much, too soon can set your healing back. If you have any concerns at all about pelvic pain, leaking, or a feeling of separation in your abdominal muscles, the best person to see is a pelvic floor physical therapist. They are trained to give you a specific, safe plan for your unique recovery.

Your body will heal on its own timeline, and the kindest thing you can do is give it patience and rest. When you are ready and have your doctor's approval, you can focus on gentle, healing movement, not intense exercise.

A gentle reminder: The content in this article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your pediatrician or another qualified health provider with any questions you may have regarding a medical condition. If you are facing a problem that feels sharp, persistent, or overwhelming, reaching out for professional help is a sign of strength.