When Can You Play Sports After Childbirth?

It’s different for everyone, but here are some things to think about when you’re ready to start playing sports again after having a baby.

Checkout this video:


The first few weeks postpartum are vital for you and your baby as your bodies recover and bonding takes place. You’ll likely feel exhausted and won’t have much energy for anything else besides caring for your little one. From a physical standpoint, your uterus needs time to shrink back to its normal size, you may be healing from tears or episiotomies, and you may be dealing with engorgement and leaks. It’s important to give your body the time it needs to recover before returning to any sort of strenuous activity, including playing sports.

The first few weeks post childbirth

The first few weeks post childbirth are vital for the mother and baby as the mother’s body is going through many changes. During this time, it is important for the mother to rest and bond with her baby. Although it is tempting to start playing sports again, it is important to wait until the body has fully recovered.

Most doctors recommend waiting at least six weeks before starting any kind of exercise regimen, and this includes playing sports. This gives the body enough time to heal and recover from childbirth. For some women, it may take longer than six weeks to feel ready to start playing sports again. It is important to listen to your body and not push yourself too hard.

If you start feeling like you are ready to start playing sports before the six-week mark, there are a few things you can do to ease back into it. Start with low-impact activities such as walking or swimming. You can also try doing some gentle stretching or yoga. Once you have built up your stamina and strength, you can start playing sports again.

It is important to remember that every woman’s body is different and will recover at different rates. Some women may feel ready to play sports sooner than others. It is important to talk to your doctor before starting any kind of exercise program post childbirth.

The all-clear from your doctor

Whether you had a vaginal or cesarean delivery, your body needs time to heal and recover before you can safely return to playing sports. For most women, that means getting the all-clear from their doctor at their six-week postpartum checkup.

Of course, every woman and every pregnancy is different, so it’s important to listen to your body and not push yourself too hard, too soon. If you want to start working out before your six-week checkup, talk to your doctor first to make sure it’s safe for you.

In general, you should avoid high-impact activities like running or basketball until after your baby is born. Too much jostling around can cause your stitches (if you had a vaginal delivery) or C-section incision (if you had a cesarean delivery) to tear open.

After you get the go-ahead from your doctor, start slow and ease into things. You may not be able to (or want to) jump right back into playing sports at the same level you were before pregnancy. That’s OK! Just take things one day — and one workout — at a time.

Getting back into shape

It’s important to give your body time to recover after you have a baby. How long you need depends on how you feel and whether you had any complications during or after the birth.

If you had a straightforward vaginal delivery, you can start gentle exercise from about two weeks after the birth. If you had a Caesarean section, wait until your GP gives the go-ahead – usually six to eight weeks.

Having a baby is hard work! You’ll be carrying extra weight, and your abdominal muscles have been stretched. It’s important to get back into shape gradually. Taking up sport too soon could do more harm than good. Talk to your GP, health visitor or GP about when it’s safe for you to start exercising again.

The okay from your partner

The first thing you need after childbirth is the okay from your partner. They need to feel comfortable and safe with you playing sports. If they were the one who went through childbirth, they may be feeling a little more protective of you and your body. You need to be respectful of their feelings and give them time to adjust to the idea before pushing them.

If you’re breastfeeding

It is generally recommended that you wait to resume playing sports until after you have finished breastfeeding. This is because playing sports can increase your heart rate and blood pressure, which can reduce your milk supply. Additionally, if you are not well-hydrated, you may experience nipple pain or cracking.

If you had a C-section

It’s important to start slowly when you begin exercising after having a baby, regardless of how you delivered. If you had a cesarean delivery (C-section), wait at least until your six-week postpartum checkup before starting any exercise regimen.

“If all goes well at your six-week checkup, then you can start an easy walking program,” says Deena Blumenfeld, a certified personal trainer, Lamaze-certified childbirth educator and creator of the pregnancy and postpartum exercise blog BeeFitted. “Start with 15 to 20 minutes per day, three times per week, and gradually increase as tolerated. Once you are cleared by your doctor and feel comfortable, you can begin working out more frequently and for longer periods of time.”

If you experienced any complications

If you experienced any complications during your pregnancy or childbirth, you should wait to play sports until your doctor gives you the go-ahead. This is to ensure that you have enough time to heal properly and to reduce the risk of further complications. In general, most women can start playing sports again within six weeks of giving birth, but this may vary depending on your individual situation.

Returning to your pre-pregnancy activity level

There is no one-size-fits-all answer to this question – it depends on your individual experience of childbirth, your fitness level before becoming pregnant, and how quickly you recover afterwards. However, in general it is recommended that you wait until your postnatal check-up (usually 6-8 weeks after the birth) before returning to any strenuous exercise. This gives your body time to recover and heal from the physical demands of pregnancy and childbirth.

If you were very active before becoming pregnant, you may be able to return to your pre-pregnancy activity level sooner than this. However, it is still important to listen to your body and not push yourself too hard too soon. If you have any concerns or questions, it is always best to speak to a healthcare professional before starting or resuming any exercise regime.


Pregnancy is a beautiful time in a woman’s life, but it comes with its own set of challenges — both physical and emotional. One of the biggest decisions a new mother has to make is when to return to her pre-pregnancy exercise routine.

Of course, every pregnancy is different, and every woman’s body recovers differently after childbirth. So, it’s important to listen to your own body and your doctor’s advice before returning to any kind of strenuous activity. In general, though, most women can start lightly exercising four to six weeks postpartum, as long as they have the OK from their doctor.

If you want to start running or playing sports again after childbirth, it’s important to ease back into it slowly. Start with low-impact activities like walking or swimming and gradually increase the intensity and duration of your workouts as you feel more comfortable. Be sure to listen to your body and stop if you feel any pain or discomfort.

With some careful planning and gradual increases in activity level, you should be able to return to your pre-pregnancy exercise routine — or even start a new one! — within a few months of giving birth.

Scroll to Top