New Postpartum Exercise Guidelines
What it means for you…
If you’ve ever wondered “When can I start moving again after baby?” you’re not alone. For years, many of us were given the same answer: wait until your six-week check-up, then see how you feel. But the truth is, recovery doesn’t follow a calendar. Every body is different — and the new 2025 Canadian Postpartum Movement Guidelines finally reflect that.
Instead of a blanket “you’re cleared at six weeks” rule, these updated recommendations encourage a gradual, individualized, symptom-based approach. In other words: your recovery and return to activity should be guided by how your body feels, not just a number on a calendar.
For most healthy postpartum individuals, the main guideline is to aim to build up to about 120 minutes of moderate-to-vigorous physical activity each week, including both aerobic movement and resistance (strength) training — plus daily pelvic floor exercises. That might sound like a lot, but remember: consistency over time counts. Shorter bouts of activity throughout the day can add up, especially when you’re just getting back into it.
Another shift in these guidelines is the emphasis on listening to your body. Signs like pain, heaviness, or noticeable pressure in your pelvic area are cues to modify or scale back, but not reasons to feel discouraged. This is why we focus on symptom-based progression! You know your body best and movement should support your healing, not rush it.
At Fitmama Strong Online, our postpartum classes and programs are built around this same idea. We start with gentle, supportive movement, progress mindfully, and always offer modifications so you can work at a pace that feels right for you. Whether you’re getting back into movement for the first time after birth, building back strength, or ready for more challenge — we meet you where you’re at.
Postpartum recovery isn’t about hurrying to get back to an old version of yourself. It’s about building strength, connection, confidence, and function in a way that fits your life right now.
If you’re curious about how to apply these new recommendations, or want support as you move through your postpartum journey, we would love to help!
Explore our live online, on-demand, and in-person postpartum classes at:
www.fitmamastrongonline.com
Here’s to movement that feels supportive, sustainable, and empowering.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
Our New On-Demand Prenatal Fitness and Yoga Series of classes is a great ways to stay active during your pregnancy. Each week has tons of information about prenatal fitness, labour, delivery and the postpartum period, curated especially for our prenatal population.
If you’re new to Fitmama Strong Online, try our 7-Day Free Trial Membership! You can use it at any of our Live, Online Express Strong, Express Elevate and Express Flow classes or you can try some workouts from our On-Demand Library. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!