Postpartum Recovery Timeline

For uncomplicated vaginal births, gentle walking is safe from the first week. Low-impact exercise (swimming, yoga) is typically cleared at the 6-week check. High-impact exercise like running should wait until at least 12 weeks, and ideally until cleared by a pelvic floor physiotherapist. C-section recovery takes longer — 8–10 weeks for most exercise, 12–16 weeks for high-impact. These are minimums, not targets.

Lochia typically lasts 4–6 weeks. It starts bright red and heavy in the first few days, transitions to pink/brownish discharge by week 2–3, and then to a pale yellowish discharge before stopping. Any return of bright red, heavy bleeding after it has lightened should be reported to your healthcare provider immediately, as it can indicate retained placenta or infection.

Baby blues (tearfulness, mood swings, anxiety) in the first 2 weeks are normal. PPD is different — it involves persistent sadness, loss of interest, inability to bond with your baby, severe anxiety, difficulty sleeping even when the baby sleeps, or thoughts of harming yourself or the baby. PPD affects approximately 1 in 5 Australian mothers. If you are experiencing these symptoms, contact your GP, midwife, or PANDA (Perinatal Anxiety & Depression Australia) on 1300 726 306.

Key Australian resources: Child and Family Health Nurses (free, via your Maternal and Child Health centre), PANDA — 1300 726 306 (perinatal mental health), Beyond Blue — 1300 22 4636, Australian Breastfeeding Association — 1800 686 268, and your GP or obstetrician. Most states offer free home visits from midwives in the first 1–2 weeks after discharge.