New mothers should be strongly encouraged to engage in at least two hours of moderate to vigorous physical activity each week in the first three months after childbirth to boost their health and well-being, according to new guidelines published in the British Journal of Sports Medicine. Experts recommend that women, when physically able, incorporate activities such as brisk walking and muscle-strengthening exercises into their routines during the postpartum period.
In addition to physical activity, experts stress the importance of daily pelvic floor muscle training to reduce the risk of urinary incontinence and improving sleep quality and duration for better overall health.
The postpartum period is a time of increased risk for depression, weight retention, sleep disorders, diabetes, and cardiovascular diseases, especially in cases of pregnancy complications. However, there has been a lack of clear guidance on how to safely engage in postpartum physical activity, which this new guideline aims to address.
To provide evidence-based recommendations, a panel of expert researchers and clinicians analyzed findings from 574 studies, focusing on physical activity, sedentary behavior, and sleep during the first year following childbirth. Their recommendations are applicable to all new mothers, regardless of breastfeeding status, socio-economic background, disability, or culture.
The panel consulted with new mothers and identified 21 “critical” and “important” outcomes for analysis, including injury, depression, urinary incontinence, fatigue, and infant development. These outcomes were carefully evaluated using the GRADE system to ensure the highest level of evidence.
The guidelines strongly recommend that new mothers, who are free of conditions preventing physical activity, aim for a mix of aerobic and resistance exercises (such as brisk walking, cycling, and muscle-strengthening activities) for at least 120 minutes each week, spread over at least four days. Those with underlying health issues should consult their healthcare provider before starting or resuming physical activity. However, even light daily activities, such as gentle walking, are recommended for everyone to counter the negative effects of inactivity.
The guidelines also emphasize the importance of pelvic floor exercises, which help reduce the risk of urinary incontinence and strengthen pelvic floor muscles. Additionally, establishing a healthy sleep routine, including avoiding screen time before bed and maintaining a dark, quiet environment, is recommended for improved mental health.
By following these guidelines, new mothers can experience numerous health benefits, including reduced depression, less urinary incontinence, improved weight and cholesterol levels, and decreased fatigue. The guidelines assure that these benefits can be achieved without increasing the risk of injury or negatively affecting breastfeeding.
While the experts acknowledge that it may not always be possible to fully meet these recommendations, they emphasize that even small steps towards these goals can provide significant physical and mental health benefits. They also stress that these recommendations are practical, cost-effective, and likely to lead to long-term healthcare savings.
The panel argues that incorporating consultation and guidance on postpartum physical activity into clinical practice is crucial for promoting maternal health and well-being, and future research will continue to support the development of effective interventions for new mothers.
You Might Be Interested In:
-
Weight Training May Protect the Brain from Dementia in Older Adults, New Study Finds
-
Study Reveals Link Between Sleep Deficiency and Alzheimer’s Disease Risk
