It is transforming lives.
Childbirth is an incredible achievement, but new mothers shouldn’t completely take it easy afterward, according to new guidelines.
Experts recommend that new moms aim for at least two hours of moderate to vigorous physical activity each week during the first few months postpartum.
Engaging in two to four hours of exercise weekly can help maintain a mother’s health and lower the risk of postpartum depression and anxiety, according to findings published in the British Journal of Sports Medicine.
In addition, daily pelvic floor exercises are advised to reduce the likelihood of urinary incontinence, alongside efforts to improve sleep quality.
“The postpartum period brings rapid changes in both physical and mental health,” wrote the team led by Margie Davenport, a professor at the University of Alberta in Canada.
“Women and people who have recently given birth face increased risks of depression, weight retention, sleep issues, diabetes, and cardiovascular disease, particularly if they experienced pregnancy complications,” the researchers noted.
These conditions can have serious effects on both the immediate and long-term health of mothers and their babies.
The guidelines are based on an analysis of 574 studies related to the health of mothers and infants after childbirth. After consulting a panel of new mothers, the research team focused on 21 critical outcomes, such as injury, milk production, depression, anxiety, urinary incontinence, fatigue, and infant growth.
The findings suggest that mothers without health issues should aim for at least 120 minutes of a mix of aerobic exercise and strength training per week, spread over at least four days during the first three months after giving birth.
Moderate-intensity activities include brisk walking, recreational swimming, slow cycling, ballroom dancing, or active yoga, according to the U.S. Centers for Disease Control and Prevention (CDC). Vigorous activities can involve running, swimming laps, singles tennis, aerobics, fast cycling, or heavy yard work.
The guidelines recommend that those with health concerns consult with a healthcare provider before starting or resuming regular exercise.
However, the researchers emphasize that all new mothers should engage in light daily activities, like gentle walking, to avoid the negative effects of inactivity.
While the experts recognize that meeting these exercise targets may be challenging, they encourage new mothers to take even small steps toward them to improve both physical and mental well-being.
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