Physical activity for women after childbirth: birth to 12 months (text of the infographic)
Updated 10 July 2026
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This publication is available at https://www.gov.uk/government/publications/physical-activity-guidelines-pregnancy-and-after-childbirth/physical-activity-for-women-after-childbirth-birth-to-12-months-text-of-the-infographic
The infographic summarises the UK Chief Medical Officers’ physical activity guidelines.
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 were active before, restart gradually.
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.