Physical Activity: Going for Walks Postpartum

According to the Canadian Government’s Guide to Postpartum Health and Caring for Your Baby, mothers who had a healthy pregnancy and an uncomplicated vaginal birth can start exercising soon after birth.¹

Postpartum Exercise Goals

In 2025, the Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep Throughout the First Year Post Partum was published to provide recommendations for new mothers to help guide their decisions during their first year postpartum, with a goal of positive maternal and infant health outcomes. The recommendations relating to exercise include:^1,2

• Women without health issues should be physically active after giving birth to obtain clinically meaningful benefits, like the prevention or reduction of depressive symptoms.

• Women and people with health issues should consult their healthcare provider before beginning an exercise program, especially after a complicated vaginal birth or C-section. In some cases, exercise may be possible with modifications until any medical issues are resolved.

• New mothers should accumulate at least 150 minutes of moderate-intensity aerobic activity per week as recommended by American College of Obstetricians and Gynecologists. Return to moderate to vigorous physical activity within the first 12 weeks postpartum can help support your mental health.

Don’t be afraid to take it easy at first. Going for walks postpartum with your newborn can be a great way to support recovery; start with ten-minute walks a few times a week and gradually build up to longer as you feel up to it. Listen to your body and learn what your limitations are during the postpartum period.

Benefits of Postpartum Exercise

Regular exercise after the birth of your baby is safe and has physical and emotional benefits:¹

• Relieves stress
• Improves energy
• Helps you sleep better
• Improves mood

A review of studies conducted on physical activity and postpartum depression concluded that exercise can be an essential factor in the prevention of depressive disorders in postnatal mothers.³

When to Talk to Your Doctor

There are a few instances where women should not jump back into physical activity after having a baby and should instead follow the direction of their doctor. The 2025 Guideline indicates that the following conditions are prohibitive to moderate to vigorous physical activity in the first year after birth:²

• Caesarean section with symptoms that worsen with Moderate-to-Vigorous Physical Activity (MVPA) (eg, surgical incision pain).
• Vaginal bleeding not associated with a monthly period.
• Postpartum cardiomyopathy.
• Severe abdominal pain.
• Excessive fatigue that may suggest anaemia or insufficient caloric intake.
• Significant musculoskeletal injuries.
• Breathing difficulties that are not relieved with medication.
• Calf pain or swelling that may indicate deep vein thrombosis.

These contraindications indicate the need for a frank discussion between the postpartum mom and her healthcare provider about her health status and the possible risks of participating in physical activity. In most cases, postnatal mothers may continue with exercise, albeit at a lesser intensity or with other modifications to ensure safety. This is especially true for mothers who had complicated vaginal births or c-sections; they may need to wait until any surgical incisions and perineal tears have healed before participating in vigorous exercise.^1,2

When Can Newborns Go Outside?

Since it’s recommended that mothers take their babies for walks as soon as possible to stay mobile after giving birth, you may find yourself asking, “When can I take my newborn out?”

There’s no hard and fast answer for this question. While a baby’s first moments outside may be moving from the hospital to a waiting car, it’s a little different than a first outing. It is generally safe to take a healthy, full-term newborn outside for walks or brief outings to noncrowded areas soon after birth, provided your little one is appropriately dressed and protected from sun exposure. As you and your baby acclimate to going on walks together, you can go for longer periods, if everyone’s comfortable.⁴

However, some doctors may recommend that parents and caregivers wait until their baby is a few months old before going to crowded public spaces like airports⁵. Your newborn’s immune system is still developing and they may not be able to fight off germs or infections, so caregivers would be wise to avoid exposing their baby to anyone who is or appears to be sick, and asking anyone who holds or touches the baby to wash their hands first.⁴ If you’re concerned about how a public outing may affect your baby’s health, speak to their doctor.

Dressing Baby For Outside

Being outside is stimulating for a baby! Think of all the new things they’re seeing and experiencing, often for the very first time. New parents may stress about appropriately dressing their baby for outside; after all, babies can’t tell you if they’re too hot or too cold or if the wind is making them feel uncomfortable.

Consider these tips for dressing and taking your baby outside in different weather conditions:⁵

• Don’t stay outside for long when it’s cold – your baby runs the risk of frostbite.
• Cold and windy conditions can make your baby cold and uncomfortable, so make sure they’re protected. If they’re in a stroller, make sure the hood is raised to keep the wind off their faces.
• Dress infants warmly for cold weather and ensure that their head, hands, and feet are covered.
• Protect your baby from the sun when it’s hot outside – talk to your doctor about infant-safe sunscreen.
• If it’s very hot outside, don’t overdress your newborn. Often, a onesie and a diaper are enough.

Strollers, Carriers, and Other Supplies

Postpartum individuals who want to be more active may choose to start going for walks with their babies. The fresh air and sunshine are good for everyone, the exercise has loads of benefits for mom, and the baby may take the opportunity to catch a nap. That said, no new parent can just walk out the door with a baby and a stroller and their keys. Newborns require stuff. And if you’re planning to go for a walk, make sure you’ve got a way to safely transport your baby and keep them – and you! – comfortable throughout. This list is by no means exhaustive, but it’s good food for thought for caregivers who are planning to take their baby outside for the first time:⁵

• Baby carrier

  Carrying your newborn against your chest in a carrier is a convenient way to take them on outings. However, you’ll need to take precautions to ensure that the carrier is the appropriate size for you and the baby so that they can properly breathe and that their bodies are supported.

• Stroller or carriage

  There are hundreds of options for strollers and baby carriages. Some come with bassinets intended for newborns. Others allow an infant car seat to click into place. No matter what kind of stroller you get for your baby, make sure that they’re properly buckled in and that it’s age appropriate.

• Diaper bag

  A blowout can happen at any time for an infant. It’s always a good idea to bring extra diapers, wipes, a new outfit, and diaper cream while on a walk, just in case your little one needs a new diaper.

• Fan or umbrella

  On warmer days, some caregivers may clip a rechargeable fan onto a stroller to help their baby stay comfortable. A stroller umbrella may provide extra shade if the canopy on the carriage isn’t sufficient.

• Light blanket or swaddle

  A thin blanket can be useful on walks. Not only can it help to keep your baby warm if the temperature dips, but it can function as a shade on sunny days and provide privacy for breastfeeding mothers who need to feed their newborns while on a walk.

• Formula

  If you’re supplementing with formula or formula-feeding, bringing some on a walk might be a good idea for feeding on the go. Enfamil A+ has a range of nutritionally complete formula options for newborns and infants that are enriched with DHA to help support normal physical brain development.

The Formula Feeding Guide offers helpful tips for parents who choose to formula feed or supplement with formula.

Use our product finder to choose the Enfamil A+ product that’s right for you and your baby.