Postpartum Recovery

Postpartum recovery largely depends on the course of childbirth, as well as the woman’s previous fitness level.

A woman whose delivery involved intervention (e.g., vacuum or forceps delivery) or a C-section generally requires a longer recovery period compared to those who had a natural and problem-free vaginal birth.

Physical Activity After Childbirth

The more active a woman is in her daily activities after childbirth, the faster her body recovers.

The postpartum period is naturally a time when the level of physical activity decreases, but it is precisely during this time that regular, moderate movement is especially important.

Based on studies, postpartum physical activity can have the following positive effects:

• improves mood and reduces depressive symptoms;
• boosts self-esteem and quality of life;
• helps establish a lasting exercise habit;
• prevents obesity and excessive weight gain;
• improves aerobic capacity and muscle strength;
• supports the recovery of glucose tolerance, especially in women who experienced gestational diabetes;
• increases bone mineral density and reduces bone loss associated with breastfeeding.

Weeks 1–6 Postpartum

The first 6–8 weeks are critically important for physical recovery – intense physical training is not recommended.

Daily activities such as holding and lifting the baby, and walking outdoors (starting with 10–15 minutes and extending up to 2 hours per day if needed), provide sufficient exertion.

The focus should be on pelvic floor muscle recovery. During natural childbirth, these can stretch up to 300% – making their training essential.

Women who had an uncomplicated birth can start light pelvic floor muscle exercises within 24–48 hours.

Starting exercises should be done consciously and gradually: begin with short (3-4 second) contractions during exhalation, then progress to holding for 6–8 seconds, performing 8–12 repetitions 3 times a day. These exercises help prevent urinary incontinence and restore pelvic floor muscle function.

During the first six weeks, the goal is to restore a sense of well-being, not weight loss or increasing fitness.

From the second/third week, lighter exercises (bodyweight) can be started: hip raises, lunges, squats, etc.

Pain, increased bleeding, or excessive fatigue are signs that the intensity should be reduced, and a doctor should be consulted if necessary.

During this period, consciously maintaining your posture is also a good ‘workout’ for your back muscles.

It is important to try to sit with a straight back, and when lifting or carrying the baby, to engage your core (a binder can help). This habit helps prevent later back and pelvic discomfort and allows the abdominal muscles to recover better.

From Week 7 Onwards

Training can be started after a medical check-up, approximately 6 weeks postpartum.

If you are eager to start sooner, you should first consult with a women’s physiotherapist who can assess your readiness and create a personalized training plan for the initial weeks.

Running training is recommended to start no earlier than 3 months postpartum, and running with a stroller after 6–9 months.

However, run-walk intervals can be done starting from week 6. The prerequisites are that the woman is aware of her pelvic floor muscles, can contract them and hold the contraction for at least 10 seconds even while standing, experiences no heaviness in the pelvis, and has no urinary leakage.

If you feel good, it is advisable to gradually increase the intensity.

Exercise sessions can be gradually increased to 3–6 times per week, lasting 25–60 minutes. If severe fatigue occurs, the intensity should be reduced for a while.