After childbirth, your body needs about six weeks to return to normal.

Give Your Body Time to Recover
How quickly you recover will depend on factors such as:
• The type of birth you had.
• Whether you had stitches or a caesarean section.
• Whether you experienced complications.
• How much sleep and support you are getting.
• Your general health before and during pregnancy.
Try not to compare your recovery with anyone else’s. Some days you may feel stronger, while on other days you may need more rest.
During the first few weeks:
• Rest whenever you can.
• Accept practical help.
• Eat regularly.
• Drink plenty of fluids.
• Avoid lifting anything heavier than your baby.
• Increase your activity gradually.
• Stop and rest if an activity causes pain, heaviness or increased bleeding.

Returning to Exercise After Birth

Being active after birth can support your physical recovery and may also improve your mood and energy.
The HSE recommends low-impact activity during the first 6 to 12 weeks after giving birth. This can include walking and suitable postnatal exercises.

When Can I Start Exercising?
The right time to begin depends on your birth and how you feel.
After a straightforward vaginal birth, you may be able to begin gentle movement when you feel ready. This might include:
• Short walks.
• Gentle stretches.
• Posture exercises.
• Breathing exercises.
• Gentle abdominal and pelvic-floor exercises.
Start slowly. You might begin with a few minutes of walking and gradually increase the duration as your strength returns.
The HSE suggests gradually building towards 30 minutes of walking on five days each week during the first six weeks, provided you feel comfortable.
Listen to Your Body
Exercise should not cause:
• Pain.
• Increased vaginal bleeding.
• Heaviness or pressure in your vagina.
• Urine or bowel leakage.
• Wound discomfort.
• Dizziness or unusual breathlessness.
Reduce the intensity and speak to your GP, public health nurse or physiotherapist if you experience any of these symptoms.

After a Caesarean Section

A caesarean section is major abdominal surgery, so your return to activity should be gradual.
Gentle walking can usually begin when you feel able. The HSE advises starting without pushing a pram or buggy, as this requires more effort from your abdominal muscles.
Avoid strenuous activity and lifting anything heavier than your baby during the early weeks. Follow the advice given by your maternity hospital about driving, exercise and wound care.
Contact your GP or maternity hospital if activity causes increasing wound pain, bleeding, redness, swelling or discharge.

Returning to Higher-Impact Exercise

Running, jumping, high-intensity workouts and heavy lifting place greater pressure on the pelvic floor and abdominal muscles.
Avoid high-impact exercise until:
• Your wounds have healed.
• You have no pain.
• Your vaginal bleeding has stopped.
• Your pelvic floor feels stronger.
• You have no bladder or bowel leakage.
• You do not experience vaginal heaviness or bulging.
• You can walk and complete gentle strengthening exercises comfortably.
The HSE advises avoiding high-effort activity if you have symptoms of pelvic-floor weakness, including urine leakage or a heavy or bulging feeling in the vagina.
Ask your GP or a women’s-health physiotherapist for advice if you are unsure whether you are ready.