When Can You Start Exercising After Birth? A Gentle Guide for New Mums

If you are a new mum, it is completely normal to wonder when you can start exercising after birth. Your body has been through pregnancy, labour, and delivery, and recovery looks different for every woman.

There is no rush. There is no bounce back deadline. Your body deserves care, patience, and support.

When is it safe to exercise after giving birth?

Most mums are advised to wait until their 6 week postpartum check before starting structured exercise. This does not mean intense workouts or pushing your limits. It simply means you can begin gentle movement if your body feels ready.

In the early weeks, light activities like walking, breathing exercises, and gentle stretching are often recommended.

If something feels uncomfortable, painful, or heavy, it is okay to stop. Listening to your body is part of recovery.

Why gentle postpartum exercise matters

After pregnancy, your core muscles have been stretched and weakened. Gentle postpartum exercise helps:

• Reconnect with your core

• Support your lower back

• Improve posture

• Make everyday movements feel easier

This is especially important when lifting your baby, feeding, or carrying them throughout the day.

Short, controlled movement is far more beneficial than long or intense workouts at this stage.

Starting slow builds strength safely

Many mums feel pressure to do too much too soon. But the safest way to rebuild strength is slowly.

Even 10 to 15 minutes of gentle core-focused movement can make a real difference when done consistently. The goal is not to change your body, but to support it.

This is where tools designed specifically for postpartum bodies can help guide movement in a supportive way.

A gentle way to support your core at home

At MyNuvia, we created our postpartum core tool to support mums easing back into movement at their own pace. It is designed to feel gentle, supportive, and controlled, helping you reconnect with your core without putting strain on your back.

It fits easily into busy mum life and allows you to move from home, in short sessions, whenever it feels right for you.

There is no right timeline

Some mums feel ready to move at six weeks. Others need longer. Both are completely valid.

Postpartum recovery is not about bouncing back. It is about rebuilding strength, confidence, and connection with your body in a way that feels safe.

You are allowed to rest. You are allowed to go slow. You are allowed to choose what feels best for you.

Your body carried you through something incredible. Supporting it gently is always enough.