How long after a vaginal delivery can you start postpartum recovery exercises?

Women who have had an uncomplicated vaginal delivery can usually begin gentle postpartum recovery exercises 1–2 weeks after childbirth. However, those who experienced complications such as perineal tears, hemorrhage, or who are physically weak should delay exercise until 4–6 weeks postpartum. If in doubt, it is advisable to consult a healthcare provider in advance. Detailed explanations are as follows:

If the vaginal delivery went smoothly without severe perineal lacerations, postpartum hemorrhage, or infection, the body typically begins to recover gradually within 1–2 weeks after birth. At this stage, gentle exercises such as diaphragmatic breathing, Kegel exercises, and slow walking can be initiated. These low-intensity activities help activate the core muscles, improve blood circulation, and do not place excessive strain on the body, which has not yet fully recovered. They may also help alleviate postpartum discomfort.

However, if there were third-degree or higher perineal lacerations, persistent postpartum bleeding, infection with fever, or extreme physical weakness after delivery (such as anemia or fatigue), priority should be given to medical treatment and recovery from these complications. Exercising too early under these conditions may impair wound healing, increase bleeding, or cause other adverse effects. Exercise should only be resumed gradually under medical guidance after a postpartum check-up at 4–6 weeks confirms adequate recovery.

Before starting postpartum recovery exercises, it is recommended to undergo a physical assessment. Exercises should follow the principle of progressive overload, beginning with low intensity. If any discomfort such as abdominal pain or vaginal bleeding occurs during exercise, activity should be stopped immediately and medical advice sought.