20/08/2025
As with all post natal movement, it is very much based on the individual.
When you feel up to walking, will depend on what type of birth you had, for example, if you had an episiotomy, tearing and any birth complications, you may want to rest for longer before starting to walk for longer periods for a while.
You may feel ready to start walking quite soon after birth if you had an uncomplicated birth, but some of you may not feel ready for a few weeks, or longer, and this is absolutely fine. You really need to listen to your body.
In general, when starting walking again, if you experience any pain, discomfort, bleeding or heaviness in the pelvic floor, this is your sign to stop, reduce the activity for now and wait until you feel ready. There is no rush.
It is also advised to wait until you don’t feel any heaviness or strain in and on the pelvic floor/vaginal heaviness before using a baby carrier.
An example of general guidance for walking after birth may look like this:
Week 1 - If you are at home or hospital, try to move around every few hours to help get the body moving and the blood pumping around the body.
Week 2 onwards - If it feels right for you, you could start to walk outside - start with 10 minutes and build upon this in 5 minute increments each walk as long as you don’t feel any pain or discomfort, looking at 2-3 walks per week.
At week 4 onwards, if it feels good for you, walking outside at least 2-3 times per week would be amazing for your fitness but also for your mental well-being too, again listening to the body!
The above guidance is general and it may not be right for you, especially if you had a c-section for example or experienced birth complications where more rest is required. Don’t feel any pressure to get back into things soon, it’s completely up to you when you are ready.
You’ve got this mummies and if you have any questions, please feel free to drop me a DM or comment below.
