Fit Together Postnatal Fitness Guidelines
Congratulations on your new arrival! Welcoming a baby into your life is a joyful and transformative experience, but it can also bring about challenges, especially when it comes to finding time for self-care and fitness. As you navigate this new chapter, we want to help you ease back into a fitness routine that feels right for you.
Why it's Important to Get Moving
After pregnancy, many parents find themselves eager to regain their strength and energy. Regular physical activity can have a positive impact on your physical and mental well-being. Here are a few benefits of getting back into fitness:
- Boosts Mood: Exercise releases endorphins, which can help combat postpartum blues and promote overall emotional well-being.
- Enhances Energy Levels: Though it may seem counterintuitive, engaging in physical activity can actually increase your energy and stamina, making daily tasks easier.
- Strengthens Core and Pelvic Floor: Targeted exercises can help rebuild your core strength and support pelvic floor recovery, which is vital after childbirth.
- Encourages Routine: Establishing a fitness routine can create a sense of normalcy in your life, providing structure amid the beautiful chaos of parenting.
When to start- As soon as you can
- Start light movement and activities of daily life as soon as you can.
- Start daily pelvic floor exercises to reduce the risk of symptoms (see our article Very First Exercises After Baby)
- For caesarean sections watch that your incision is well healed and light movement is tolerated with no return of symptoms before progressing.
- Note: the 2025 Canadian guidelines (Canadian Guideline for Physical Activity, Sedentary Behaviour & Sleep Throughout the First Year Postpartum) have removed the focus on getting “clearance” from a health care provider. Most people can safely ease into fitness at a gradual rate using their own judgement. People with symptoms or relative contraindications may need medical guidance to work through these barriers. Don’t be afraid to go for a walk or try some light exercise when you feel ready!
How to Progress- Gradually work up to 120 Minutes per week
- Gradually increase your activity level, watching for any return of symptoms or excessive fatigue.
- Work up to 120 minutes per week of moderate-to-vigorous intensity physical activity (MVPA) spread over 4 days a week, such as brisk walking, fitness classes and strength training. Beginning or returning to MVPA ideally before 12 weeks postpartum is associated with better mental health outcomes compared to waiting a certain amount of time.
- Strength training can be started once surgical incisions or perineal tears have sufficiently healed and vaginal bleeding does not increase with activity.
- Fit Together recommends you screen yourself for pelvic floor readiness and/or see a pelvic floor physiotherapist before starting high impact exercise like running, jumping jacks or moves that cause pain or leaking.
What to do: The F.I.T.T. Principle for Cardio, Strength Training and Flexibility
Cardio
Frequency: Working towards most days of the week (at least 4)
Intensity: Target Heart Rate for your age. RPE 10-14. Talk Test.
Time: 15+ minutes, add 2 minutes/week. Goal is 120 minutes/week for postnatal and 150 minutes per week for the general population.
Type: Choose something you enjoy and that makes you feel energized. While baby is young, consider baby-friendly options so that you can attend to your baby's needs at any time. Walking and postnatal fitness classes are great choices.
Pelvic Floor Exercises
Frequency: most days a week
Intensity: Muscular Endurance.
Time: 1-3 sets, 10-15 reps.
Type: A strong pelvic floor will reduce the risk of urinary incontinence and reduce other symptoms like hip and lower back pain
Strength Training
Frequency: 2-3 days a week.
Intensity: Muscular Endurance.
Time: 1-3 sets, 10-15 reps.
Type: Focus on areas that need strengthening for postpartum recovery and parenting tasks. For example, a strong mid back will assist in relieving neck strain and slumped posture. A strong core will help to relieve lower back ache and improve self esteem.
Flexibility
Frequency: Most days of the week. After each exercise session.
Intensity: To comfort.
Time: Hold stretches for 30-60 sec.
Type: Stretch warm muscles only. Focus on areas that become tight due to parenting tasks. Ex. Stretch chest muscles because they become tight from feeding, holding and carrying baby.
Looking for the best class for you? Check out our blog post "Choosing the best class for you and your new baby"
