For new mothers, the joy of welcoming a baby is often accompanied by a rollercoaster of emotions known as the “baby blues.” But according to a groundbreaking new study, there may be a simple and effective way to combat these postpartum mood swings: exercise. Researchers have found that engaging in more than an hour of moderate intensity exercise each week after giving birth could significantly reduce the severity of depressive symptoms and nearly halve the risk of developing major postpartum depression.
The Surprising Mental Health Benefits of Postpartum Exercise
While it’s no secret that physical activity boosts mood and mental wellbeing, this is the largest analysis to date examining the impact of exercise on maternal mental health in the postpartum period. The study, published in the British Journal of Sports Medicine, pooled data from 35 studies involving over 4,000 women across 14 countries. The findings reveal a strong link between postpartum exercise and reduced risk and severity of depressive symptoms.
The risk of developing major postpartum depression was reduced by 45% among those who engaged in exercise compared with those who did not.
What’s more, the mental health perks were greater for those who began exercising within the first 12 weeks after giving birth compared to starting later. And the higher the volume of exercise, the lower the severity of depressive symptoms, the study found.
How Much Exercise Do New Moms Need?
So what’s the magic amount of activity needed to reap these postnatal mental health rewards? According to the research team, aiming for a minimum of 80 minutes of moderate intensity exercise spread over at least 4 days per week may be the sweet spot. This could include activities like:
- Brisk walking
- Water aerobics
- Stationary cycling
- Resistance training
However, lead author Prof. Margie Davenport stresses that new moms should ease into exercise gradually as they recover from childbirth. She recommends starting with gentle activities like walking, which can be done with the baby, and progressing to more vigorous workouts when ready.
It’s important that attention is paid to symptoms such as poor recovery after exercise which may mean that exercise is progressing too quickly. Those who experience urinary incontinence are recommended to speak to a pelvic floor physiotherapist for assessment and treatment.
– Prof. Margie Davenport, University of Alberta
A Proactive Approach to Postpartum Mental Health
The study authors acknowledge that finding time to exercise amid the demands of caring for a newborn is no easy feat. However, they believe this research makes a compelling case for prioritizing physical activity as a proactive measure for postpartum mental health.
Unlike medications which can have side effects or therapy which may be costly or difficult to access, exercise is a natural, accessible intervention that delivers measurable mood-boosting benefits. By empowering new mothers with this knowledge and encouraging them to gradually incorporate activity into their daily routines, healthcare providers could help combat the “baby blues” and prevent postpartum depression before it takes hold.
From Baby Steps to Mood-Boosting Strides
While more research is needed to pinpoint the optimal type, duration and intensity of postpartum exercise for maximum mental health benefits, this study offers a empowering message for new moms. By taking small steps – both figuratively and literally – to prioritize their own physical and emotional wellbeing, they can cultivate the strength and resilience needed to navigate the joys and challenges of motherhood.
So whether it’s a leisurely stroll with the baby, a living room yoga session during naptime, or a energizing spin class when childcare allows, every bit of movement matters. The path to a healthier, happier postpartum experience may very well begin with lacing up those sneakers and stepping out the door – one mood-boosting stride at a time.
