Be Active

Increasing your level of physical activity has many health benefits.

Being active will lower your chances of developing over 25 chronic diseases- including heart disease, high blood pressure, diabetes, breast cancer, colon cancer, and stroke.

Going from no activity to some activity has a huge health benefit.

The 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep throughout the First Year Postpartum recommends that postpartum women and people accumulate at least 120 minutes of moderate-to-vigorous intensity physical activity (eg. brisk walking and muscular strengthening exercises, including those targeting the lower back) for clinically meaningful health benefits if possible. More details and specific information can be found here.

It is important to note that any increase in your level of activity is beneficial - especially going from completely sedentary to some activity. It is recommended that you speak to your doctor or nurse practitioner prior to starting a vigorous exercise program.

Finding an activity that you like doing and that you can do consistently is really important. You don’t necessarily need to spend any money or join a gym. There are many ways that you can exercise at little or no cost, even from your own home.

The hardest part is getting started. Once you find an activity that you enjoy and do it consistently, you will feel better, and want to keep doing it!

The whole day matters: building different levels of physical activity into daily routines and getting enough sleep contribute to a healthy 24 hours.

Limiting sedentary and screen time and getting enough sleep are important for overall health.

Some movement is better than none!

Highlights and Recommendations from the guidelines

120 minutes of Moderate to Vigorous Intensity Physical Activity per Week

The guidelines suggest that postpartum individuals accumulate at least 120 minutes of moderate to vigorous intensity physical activity per week. This amount can be spread over 4 days, with approximately 30 minutes per day.

This moderate to vigorous intensity physical activity can lead to better sleep, reduced symptoms of depression and anxiety, lower post-pregnancy weight retention, reduced risk of type 2 diabetes, and aides in physical recovery post childbirth. It is recommended that parents begin or resume physical activity within the first 12 weeks after childbirth.

Self-Administered Screening Tool

It is important that if you have had complications during your pregnancy or postpartum period that you speak with your doctor or nurse practitioner to ensure that you can safely participate in physical activity.

The CSEP Get Active Questionnaire (which is a part of the new postpartum guidelines for physical activity) is a useful tool that helps determine whether you are suitable to resume physical activity by flagging possible signs, symptoms, or complications that may require you to obtain medical clearance or medical advice before being physically active.

Physical Activity Exercises for Postpartum

There is no one specific type of physical activity that is better than the rest. However, it is recommended that all postpartum individuals begin with light intensity physical activity (such as walking) and pelvic floor exercises. Strengthening your abdominal muscles and low back is also highly encouraged.

You can gradually increase the intensity to moderate to vigorous based on your symptoms and how you feel both physically and mentally. The type of physical activity you do is customizable and meant to be tailored to your abilities and what you enjoy! Please note that running and resistance training are typically safe to do after surgical incisions or perineal tears have healed.

Please consult your doctor or nurse practitioner if you have any concerns, including an increase in vaginal bleeding, excessive fatigue or if you experience pelvic floor dysfunction after being physically active.

Does Physical Activity Negatively Impact my Milk Supply?

No. There is no evidence to suggest that physical activity negatively affects milk supply. For comfort, it is recommended that you pump before being physically active and wear a bra that provides good support but is not tight or binding.

Quality of Sleep

With the little sleep that new parents receive with newborns, it is important that the quality of the sleep you are getting is good. Sleep has a major influence on the rest of your wellbeing and health. Research has proven that physical activity improves sleep quality and engaging in good sleep hygiene practices by avoiding screens and keeping a dark, cool and quiet sleep environment when possible is key to a good night’s sleep!

Sedentary Behavior and Screen Time

Limit sedentary behaviour to 8 hours or less per day, not including sleeping. Recreational screen time should be limited to 3 hours a day. Try to break up extended periods of sitting by getting up and moving around. 

Importance of Pelvic Floor Exercises

Pelvic floor exercises rehabilitate muscles post-pregnancy, leading to a reduction in the risk of urinary incontinence and organ prolapse, and help to close abdominal muscle separation. It is recommended that new parents incorporate pelvic floor exercises into their daily routine if tolerable.

And Finally, Any Amount of Movement is Good!

New parenthood is challenging, and it can be hard for new parents to meet all of these guidelines.

You don’t have to meet all of these guidelines to get benefits: any progress is beneficial!