Postnatal walk planner

Walking is a good first step back to activity after a birth. This suggests a length for this week and how it might build up.

Your details

Weeks since the birth
Type of birth
Days a week
Start date

4 weeks after the birth

25 min

walks, 5 days a week

  • This week in total125 minutes (83% of the 150)
  • In 1 week30 minutes a walk
  • In 2 weeks30 minutes a walk
  • In 3 weeks30 minutes a walk
  • In 4 weeks30 minutes a walk
  • The UK guide to build towards150 minutes a week
  • This week (Week 1, 4 weeks after the birth)5 walks of 25 minutes, easy pace
  • Next step (Week 2, 5 weeks after the birth)5 walks of 30 minutes, at a pace where you can talk
  • Finishesweek of 25 Nov 2026 (6 weeks from 21 Oct 2026)
  • Too much?Bleeding heavier, a dragging feeling, or aching the next day? Drop back a week. Rest days are fine.
  • Progression fromUK Chief Medical Officers 2019 postnatal guidance: build up gradually towards 150 minutes
  • Add it to your calendarDownload 30 sessions (.ics)

This is a gentle example, not a rule. Go by how you feel: if bleeding gets heavier or you ache the next day, drop back a week. Pelvic floor exercises can start straight away.

Heavy or returning bright red bleeding, pain or a heavy, dragging feeling in your pelvis: ease off and speak to your midwife, health visitor or GP.

The working

Small steps

After a straightforward birth, this starts at about 10 minutes and adds 5 minutes a week, so at 4 weeks a walk is about 25 minutes. After a caesarean it starts at 5 minutes and waits a week longer before building: 15 minutes at 4 weeks. The six week plan carries on from your week, up to 30 minute walks, and the calendar file adds each walk to your diary.

The UK guide

Building to 150 minutes

The Chief Medical Officers suggest building up gradually after birth to 150 minutes of moderate activity a week, with strength work twice a week and pelvic floor exercises every day. There is no rush.

Out with the buggy

Making it easy

  • Pick flat, smooth routes at first
  • Keep the handle at waist height
  • Take water and a snack
  • A friend or a local buggy walk group makes it fun

Read with care

What this cannot tell you

  • Your bodySlower is fine; some days you will not want to go.
  • ComplicationsAfter a difficult birth, ask your midwife what suits you.
  • MoodWalks help mood, but they are not a fix for postnatal depression.

Questions

Common questions

When can I go for a walk after giving birth?

Gentle walks as soon as you feel ready after a straightforward birth.

How far can I walk after a caesarean?

Short walks from the start, building slowly over about 6 weeks.

Does walking help postpartum recovery?

Yes. It helps circulation, mood and sleep.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Support when you need it

Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.

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