New research sheds light on just how important physical activity is for new moms. It suggests that they get a minimum of two hours of moderate to vigorous physical activity per week. Our hope is that this guidance will contribute to improving physical and emotional health during the often difficult postpartum period. Leading practitioners and researchers advocate engaging in this practice within the first 12 weeks postpartum. It’s one of the most accessible ways to improve your mental health and overall well-being.
The alarming report, prepared by Canadian researchers at McGill University, reviewed 574 studies on the health of new mothers. The results paint a picture of the multiple barriers that new mothers face. These impacts range from decreased breastmilk quality and quantity to depression, anxiety, urinary incontinence, fatigue, and concerns about their baby’s growth and development. To meet these obstacles, the researchers suggest a minimum of 120 minutes of physical activity per week. For the best results, they recommend spacing this practice over a minimum of four days—preferably more.
Moderate to vigorous physical activities are those that require physical effort, such as brisk walking and cycling. These low-impact activities build strength and improve overall fitness. They improve sleep quality, too—and we all know how crucial that is to the mental health of new moms. Studies have found that establishing an exercise routine, especially if it’s done around the same time each day, has great benefits for sleep quality. More sleep improves your mental health.
In response, experts have released a new “strong recommendation” calling on new mothers to make exercise a key component of their postpartum recovery. This is a solid recommendation based on the research we already know. It provides accessible, evidence-based advice to help mothers easily embed physical activity into their lives during this difficult period.
Justine Roberts, founder and chief executive of the parenting network Mumsnet, praised the recommendations. She stated,
“Clear, evidence-based guidance on postpartum exercise is long overdue, and it’s encouraging to see recommendations that prioritise the well-being of new mothers, even if some of them seem wildly optimistic about what looking after a newborn entails.”
Roberts recognized the challenges that many first-time moms experience while trying to create healthy habits. She noted that developing a good sleep routine is not as simple as it sounds. This calls attention to the tangible hardships women experience during this workforce transition.
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