After giving birth, it is generally safe to start light and gentle exercises, such as pelvic floor and abdominal exercises, and walking, within the first few days if the birth was uncomplicated and there are no complications. However, more intense and high-impact exercises like running or lifting weights are usually recommended to wait until after the 6-week postpartum check-up with a healthcare provider. Many experts suggest gradually increasing intensity from 6 to 12 weeks and often recommend waiting at least 12 weeks before returning to strenuous workouts, especially after a vaginal birth. For C-section deliveries or complicated births, the recovery and return to exercise timeline may be longer and should be guided by a doctor's advice. Key points include:

• Gentle pelvic floor and abdominal exercises can start soon after birth.
• Start with gentle walking and gradually increase duration and pace.
• Avoid high-impact or strenuous exercise until after the 6-week postpartum check.
• Gradually increase exercise intensity and weights after 6 to 12 weeks.
• C-section recovery requires medical clearance before exercising.
• Avoid swimming until bleeding stops and healing is complete.

This approach helps protect pelvic floor muscles, abdominal muscles, and overall healing, reducing risks of complications like hernias or pelvic organ prolapse.