Postpartum Exercise Recommendations: New Guidelines for Mothers
New mothers should aim to incorporate a minimum of two hours of moderate to vigorous physical activity each week during the initial three months following childbirth, according to a recent study. The postpartum period is associated with a heightened susceptibility to conditions such as depression, sustained weight gain, diabetes, and sleep disturbances, particularly for pregnancies marked by complications. Incorporating postnatal fitness offers significant health advantages during this crucial time.
Expert Recommendations for Postpartum Activity
Researchers from the Canadian Society for Exercise Physiology evaluated data from 574 prior studies to develop these recommendations. They suggest engaging in activities like brisk walking and resistance training, alongside daily pelvic floor muscle exercises to decrease the likelihood of urinary incontinence and implementing strategies to enhance sleep quality and duration. These postpartum exercise guidelines are designed to support maternal well-being.
Challenges and Barriers to Postpartum Exercise
Writing in the British Journal of Sports Medicine, the expert panel stated, “The weeks and months after delivery represent a period of rapid shifts in both physiological and psychological health.”
The panel further noted, “While physical activity is a recognized method for improving health outcomes across various populations, the postpartum phase presents unique obstacles and impediments to engaging in physical activity. These can include the mode of delivery, breastfeeding demands, pelvic floor dysfunction, mental health concerns, and infant care responsibilities.”
The study emphasizes the scarcity of clear postnatal fitness guidance available for postpartum women and their healthcare providers regarding appropriate engagement in physical activity.
The research paper acknowledged that “each individual’s postpartum experience is distinct,” and factors like infant feeding schedules and fragmented sleep patterns might pose challenges for some women in meeting these recommended activity levels.
Balancing Activity with Postpartum Recovery
Certain women may need to postpone increasing their activity levels until surgical incisions or perineal tears have adequately healed.
However, the researchers emphasized that whenever feasible, achieving at least 120 minutes of moderate to vigorous activity per week can yield “significant health benefits.”
The guidelines further stated, “For postpartum women encountering difficulties in achieving the targets outlined in these recommendations, any advancement, however small, toward meeting physical activity goals can improve both maternal physical and mental health. Furthermore, any reduction in sedentary behavior can contribute to improved cardiometabolic health.”