Starting exercise after giving birth depends on how the birth went and how you’re healing. General guidance from reputable organizations suggests the following:

• Uncomplicated vaginal birth: Many people can start gentle activity within a few days after birth or as soon as you feel ready. Begin with low-impact movements like walking, pelvic floor exercises, gentle stretches, and light core activation. Increase gradually as your body tolerates it. Wait for clear signs of healing and stop if you experience pain, vaginal bleeding heavier than a normal period, or dizziness. This aligns with common recommendations from obstetric and maternal health sources. [ACOG and major health organizations]
• C-section or complicated birth: Recovery takes longer. A common recommendation is to wait until your body has healed more fully—often about 6 weeks or longer—before resuming more structured exercise. Focus initially on gentle walking and light activity, then progress slowly with guidance from your clinician. If there were stitches or extensive vaginal repair, pacing is especially important. [ACOG and reputable maternity centers]
• When to escalate intensity: After the initial recovery period, many guidelines advise a gradual return to higher-impact activities and resistance training over several weeks, typically starting with low-impact options (e.g., brisk walking, cycling on flat surfaces, light resistance work) and avoiding heavy lifting or high-intensity workouts until you’re consistently symptom-free and cleared by a health professional. Some sources suggest a cautious approach of around 8–12 weeks for minimal-intensity progression, and 12 weeks or more for more intense activities, but this varies by individual and birth experience. Always tailor this to how you feel and any medical advice you’ve received. [Guidelines from obstetric and sports medicine organizations]

Key safety checks and tips:

• Obtain clearance from your healthcare provider, especially after C-section, extensive tearing, or other complications. A typical postnatal check is around 6 weeks, but individual timing may vary. [Clinical guidelines]
• Start with pelvic floor strengthening and gentle core rehab before moving to more demanding workouts. This supports recovery and reduces the risk of pelvic floor or abdominal issues later. [Postnatal rehab guidance]
• Listen to your body: if you experience unusual pain, heavy bleeding, dizziness, or fatigue that doesn’t improve with rest, pause exercising and consult a clinician. [Postnatal care advice]
• Hydration and breastfeeding considerations: stay hydrated and ensure comfort during exercise; some new moms adjust timing to avoid discomfort or lightheadedness related to feeding. [General wellness guidance]

If you’d like, share your birth details (uncomplicated vaginal birth vs. C-section, any tearing, how many weeks since delivery, current symptoms), and I can outline a gradual, low-risk starter plan tailored to your situation.