Postpartum Exercise Timeline
When is it safe to start running or lifting again? This tool provides a science-based timeline based on your delivery method and recovery symptoms.
How was your baby delivered?
Building a Safe Foundation
Returning to activity after birth is not about "getting your body back"—it is about rehabilitating your body after a major physiological event. Whether you had a vaginal birth or a C-section (which is major abdominal surgery), your core and pelvic floor architecture have undergone significant changes.
The first 12 weeks postpartum, often called the fourth trimester, should focus on restorative movement rather than high-intensity training. This includes diaphragmatic breathing to reconnect with your deep core and gentle walking to rebuild cardiovascular stamina without overloading your pelvic floor.
High-impact activities like running or heavy lifting should generally be avoided until at least 12 weeks postpartum, and only when you are free of symptoms like leaking, pelvic heaviness, or pain. Remember that every woman's recovery timeline is unique. Always listen to your body and consult with a pelvic floor physical therapist for a personalized assessment.