Guidance

Physical activity for women after childbirth: birth to 12 months (text of the infographic)

Published 7 September 2019

The infographic summarises the UK Chief Medical Officers’ physical activity guidelines, 2019.

Physical activity:

  • provides time for yourself – reduces worries and depression
  • helps to control weight and return to pre-pregnancy weight
  • improves tummy muscle tone and strength
  • improves fitness
  • improves mood
  • improves sleep

If you’re not active, start gradually.

If you’re already active, keep going.

Aim for at least 150 minutes of moderate intensity activity every week.

This can be achieved:

  • out and about
  • during leisure time
  • at home

Examples of moderate intensity physical activity include:

  • jogging
  • walking
  • cycling
  • climbing stairs
  • yoga
  • dancing
  • playing with your newborn

Start pelvic floor exercises as soon as you can and continue daily.

Build back up to muscle strengthening activities twice a week.

It’s safe to be active. There is no evidence of harm for post-partum women.

Depending on your delivery listen to your body and start gently.

You can be active while breastfeeding.