Guidelines for New Mothers: Embracing Physical Activity Postpartum
Experts emphasize that new mothers should be strongly encouraged to engage in at least two hours of moderate to vigorous physical activity weekly during the first three months after giving birth, as long as their condition allows. Activities such as brisk walking and muscle-strengthening exercises can significantly enhance health and well-being, according to new guidelines released by the British Journal of Sports Medicine.
Importance of Physical Activity
The guidelines also advocate for daily pelvic floor muscle training to minimize the risk of urinary incontinence, alongside efforts to improve both sleep quality and duration. In the postpartum period, which covers the weeks and months following childbirth, women face heightened risks of various health issues, including depression, weight retention, sleep disorders, diabetes, and cardiovascular diseases, particularly if they experienced pregnancy complications. However, there is a notable lack of clear guidance on appropriately engaging in postpartum physical activity.
Expert Insights
To fill this void, a panel of researchers and clinicians has provided evidence-based recommendations regarding physical activity, sedentary behavior, and sleep during the first year after childbirth. Their guidelines are derived from a comprehensive review of 574 studies and aim to support all new mothers, regardless of breastfeeding status, gender identity, cultural background, disability, or socio-economic status.
Key Recommendations
After consulting with new mothers, the panel identified 21 critical outcomes for further analysis, including factors such as injury risk, breast milk production, effects on mental health, urinary incontinence, fear of movement, fatigue, and infant growth and development.
The quality and certainty of evidence for each outcome were rigorously assessed using the GRADE system. Based on these findings, new mothers without health conditions or symptoms hindering physical activity are urged to aim for a blend of aerobic and resistance training activities, including brisk walking and cycling, accumulating at least 120 minutes each week over at least four days.
Health Considerations
Those with underlying health issues should consult a healthcare provider before starting or returning to moderate physical activity. However, experts highlight that all new mothers should engage in light daily activities, such as gentle walking, to mitigate the risks associated with inactivity.
Focus on Holistic Well-being
Further recommendations include a focus on daily pelvic floor muscle exercises and designing a healthy sleep routine—like limiting screen time before bed and ensuring a calm sleeping environment. These practices support not just physical recovery but also mental health.
Anticipated Benefits
Following these guidelines, created by the Canadian Society for Exercise Physiology, can lead to numerous health benefits for new mothers, including reduced incidence of depression, urinary incontinence, and low back pain, along with positive changes in weight management, cholesterol levels, and fatigue—without a heightened risk of injury or adverse effects on breast milk quality.
Encouraging Small Steps
The panel acknowledges that it might not always be feasible to meet all recommendations, yet insists that even incremental progress can foster significant physical and mental health benefits. As future research is needed to further explore these topics, they assert that these considerable advantages advocate for the integration of movement and activity guidance into clinical postpartum care.
Final Thoughts
Feedback indicates that adhering to these recommendations is likely practical, acceptable, and fair, incurring minimal costs for both individuals and health systems while providing substantial savings in healthcare expenses.
