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Postpartum Exercise

Following the arrival of your new addition, it might take some adjustment and time to get back into a regular routine of movement. However, moving regularly following arrival of your baby can come with great benefits, some of which include helping boost your mood, giving you more energy and helping you feel less tired. Just as before pregnancy, postpartum individuals should aim for 2+ days of muscle strengthening each week and at least 150+ minutes of aerobic activity each week that gets the heart beating faster. 

Move Your Way shares some helpful tips as you transition back to regular activity following baby: “Physical activity may feel different after you have a baby. If an activity feels uncomfortable, try something else! And if you’re not sure where to start, try adding a bit more walking to your day. Walking is safe and easy, and you can do it almost anywhere.” Access a two-page fact sheet with more postpartum exercise tips here: Move Your Way: Postpartum Fact Sheet (

Key Guidelines for Women During Pregnancy and the Postpartum Period

  • Women should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity a week during pregnancy and the postpartum period. Preferably, aerobic activity should be spread throughout the week.
  • Women who habitually engaged in vigorous-intensity aerobic activity or who were physically active before pregnancy can continue these activities during pregnancy and the postpartum period.
  • Women who are pregnant should be under the care of a health care provider who can monitor the progress of the pregnancy. Women who are pregnant can consult their health care provider about whether or how to adjust their physical activity during pregnancy and after the baby is born.

If you’ve received clearance from your healthcare provider to start engaging in exercise, try a few of these ideas to keep your body moving:

During the early stages of the postpartum period, avoid exercises that build abdominal pressure or stretch the abdomen too much. As your body recovers and you build strength back, slowly start to introduce exercises that work your abdominals. Every delivery and body is different, so be sure to follow guidance from your healthcare provider and listen to your body.