6 Ways Exercise Supports Postpartum Recovery
Written by: Bailey McLagan, MS
Reviewed by Therabody scientists: Dr. Brittany Leboeuf, MS, PhD; Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP
Dubbed the "fourth trimester," the 12 weeks after giving birth are a key period for both mother and baby. This postpartum period brings significant transformation: physical healing from pregnancy and delivery, hormonal shifts, the demands of caring for a newborn, and adjusting to a new daily rhythm. [1]
Healthcare providers often encourage a gradual return to exercise during this window, yet with physical recovery, sleep deprivation, and infant care, finding time and energy for movement can be challenging.
Several factors influence a new mom's readiness to return to exercise, including delivery type, individual healing timelines, and available support.
Exercise offers real benefits postpartum — supporting physical recovery, improving mood, and boosting energy. Here, we cover what's happening in the body postpartum, how it affects your return to exercise, and how physical activity can help during the postpartum period.
1. The body physically recovers from pregnancy and childbirth
During pregnancy, your body undergoes several changes that can affect your physical performance and exercise capacity. Blood volume increases by 40-50%, hormonal changes loosen ligaments and joints, abdominal muscles can separate, and changes to pelvic floor muscle length and tension can occur. Posture shifts and changes in your center of gravity occur as the baby grows, and fatigue may lead to adjustments in duration or intensity of your workouts. Together, these changes can lead to decreased strength and endurance postpartum. [2]
How the body physically recovers from childbirth depends on several factors, including delivery type, presence or absence of birth complications, and more. This physical recovery can include bleeding for up to several weeks, muscle and joint soreness, perineal soreness, healing of wounds or stitches, and physical changes in body composition. [3]
Recovery timelines vary widely — some physical healing happens within 6-8 weeks, and full tissue repair and hormonal rebalancing can take several months. Cesarean delivery adds surgical incision healing to this recovery timeline. [3]
Physical activity supports physical recovery
Postpartum workouts should include exercises that help build strength in major muscle groups, including the abdominals, pelvic floor, and gluteal muscles, while improving cardiorespiratory fitness.
Strengthening these areas specifically helps with common postpartum challenges like lifting and carrying a growing baby, managing back pain from nursing positions, and supporting your core as it recovers from pregnancy and birth. [4]
Finding a new exercise regimen that evolves with your body’s recovery can take time. Research shows that with appropriate progression and guidance, many individuals return to pre-pregnancy fitness levels and even exceed them. [4]
2. Mental well-being can shift dramatically
Caring for a newborn, getting less sleep, and experiencing significant hormonal shifts contribute to emotional symptoms that are common in the weeks and months after giving birth. [5]
Up to 80% of new mothers experience "baby blues" — temporary mood swings, crying spells, and anxiety that typically resolve within two weeks. However, about 1 in 7 women develop postpartum depression, which can include symptoms like persistent sadness, loss of interest in activities, difficulty bonding with the baby, and overwhelming fatigue. Postpartum anxiety, intrusive thoughts, and adjustment challenges are also common while navigating significant life changes alongside hormonal shifts and sleep deprivation. [3, 5]
Exercise can improve mental wellness
Regular exercise may reduce the severity of mental health challenges. Once medically cleared for exercise, aiming for 80 minutes of moderate to vigorous intensity activity per week during the 12 weeks after giving birth decreases the odds of developing postpartum depression by 45%. [6]
Physical activity promotes endorphin release, reduces stress hormones like cortisol, and provides opportunities for social connection, all factors that support emotional well-being during the postpartum period. [6]
Consult with your healthcare provider if you notice persistent feelings of anxiety, extreme sadness or worry.
3. Sleep deprivation is common, impacting recovery
Between late-night feedings, diaper changes, and the emotional demands of new parenthood, getting the recommended 7-9 hours of sleep each night can feel out of reach. [7]
Research shows that new mothers average 5-6 hours of sleep per night during the early postpartum period. This sleep fragmentation can impact how you feel and function throughout the day and how you physically recover from childbirth. [8]
Exercise can help improve sleep quality, which supports recovery
While it may seem counterintuitive when you're exhausted, regular physical activity can actually improve sleep quality and help regulate circadian rhythms. Moderate-intensity exercise has been shown to reduce the time it takes to fall asleep and increase the amount of time spent in deep sleep. [9, 10]
The key is timing and intensity. Moderate-intensity activity earlier in the day, like walking, biking, and even housework, can promote better rest. Even short 10–15-minute activity sessions can provide benefits when longer workouts aren't feasible. Try to avoid vigorous exercise close to bedtime, as it may interfere with falling asleep. [9]
4. Pelvic floor can weaken from childbirth
The pelvic floor experiences increased stress and pressure throughout each trimester of pregnancy as the uterus expands, fluid accumulates, weight is added to your frame, and changes to your musculoskeletal system occur. Labor and vaginal delivery strain the pelvic floor muscles and can even injure them. The intense stretching required to give birth vaginally can be challenging for mothers to recover from. [11]
As a result, one in three women will experience urinary incontinence, and roughly 13% will experience anal incontinence after childbirth. [12]
Exercise strengthens the pelvic floor
Targeted pelvic floor training, including exercises like Kegels and functional movements, throughout the first year postpartum can reduce the odds of urinary incontinence by 37%. Working with a physical therapist who specializes in pelvic floor health can help you develop a personalized program and ensure proper technique. [12]
5. Caloric needs increase while breastfeeding
Producing breastmilk is metabolically demanding — the body burns approximately 500 calories per day to produce milk for an exclusively breastfed infant, with energy needs increasing as the baby grows, and milk production ramps up. Nursing mothers typically need up to an additional 300-500 calories per day to maintain their supply as the baby grows. [13]
Exercise can improve milk supply
Contrary to popular belief, higher intensity exercise can improve both the quantity and quality of milk, so long as you’re eating enough calories and drinking enough fluid. To account for lactation, exercise, and energy costs of daily living, you may need to consume more than the 300-500 additional calories needed to support lactation alone. Prioritize nutrient-dense foods and aim for at least 3 liters (about 13 cups) of fluid daily, increasing with exercise intensity. [14]
6. Breasts can be engorged and feel sensitive
Hormones like prolactin and oxytocin increase during birth to help produce and release milk. Prolactin stimulates milk production, while oxytocin triggers the release of milk from breast tissue. The initial milk coming in and increasing milk production as the baby grows can make the breasts fuller, heavier, and more sensitive. Initial engorgement typically peaks 3-5 days postpartum, though temporary fullness before feedings is common as breastfeeding continues. [15]
Tips to reduce breast discomfort during exercise
To reduce discomfort from engorged breasts during exercise, aim to feed or pump before your workout. This minimizes fullness and reduces the risk of plugged ducts. A fitted sports bra that supports but doesn't compress can feel more comfortable. Wear a supportive sports bra during activity and remove it promptly afterward if uncomfortable. Starting with lower-impact activities while breasts are most sensitive can also help ease back into exercise. [4]
As always, consult with your healthcare provider before beginning a new exercise regimen postpartum.
Key takeaways
- Postpartum recovery varies widely depending on several factors, and exercise can help aid healing
- Research shows that 80 minutes of moderate to vigorous exercise per week can reduce postpartum depression risk by 45% during the first 12 weeks
- Targeted pelvic floor training throughout the first year postpartum can help reduce urinary incontinence risk by 37%
- Breastfeeding mothers burn approximately 500 calories daily producing milk, and may need an additional 300-500 calories to support it
- Moderate-intensity exercise earlier in the day improves sleep quality and helps regulate circadian rhythms
References:
- The fourth trimester: a critical transition period with unmet maternal health needs
- Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport
- Postpartum
- Return to Running for Postpartum Elite and Subelite Athletes
- A Comprehensive Review of Motherhood and Mental Health: Postpartum Mood Disorders in Focus
- Impact of postpartum physical activity on maternal depression and anxiety: a systematic review and meta-analysis
- Trajectories of sleep health during the perinatal period: a systematic review and meta-analysis
- Sleep in the Postpartum: Characteristics of First-Time, Healthy Mothers
- The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review
- The association between physical activity and maternal sleep during the postpartum period
- Pelvic floor injury during vaginal birth is life-altering and preventable: what can we do about it?
- Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: a systematic review and meta-analysis
- Maternal Diet and Breastfeeding
- Exercise and pregnancy in recreational and elite athletes: 2016/17 evidence summary from the IOC Expert Group Meeting, Lausanne. Part 3-exercise in the postpartum period
- Morphological, hormonal, and molecular changes in different maternal tissues during lactation and post-lactation
