Should new moms exercise?

New moms should try to incorporate at least two hours of moderate to vigorous intensity exercise each week during the first three months after childbirth, according to new guidelines published in the British Journal of Sports Medicine.

During the postpartum period, women face an increased risk of depression, weight retention, sleep disorders, diabetes and cardiovascular disease, especially if they experienced complications during pregnancy. However, clear guidelines on how new mothers can engage in physical activity to improve their physical and mental well-being have been lacking.

To address this gap, researchers analysed data from 574 studies related to the health of new mothers. They also consulted new moms and identified 21 key outcomes for analysis, including injury, breast milk quantity and quality, depression or anxiety, urinary incontinence, fear of movement and fatigue.

Based on their findings, the panel strongly recommends that new moms—provided they have no health conditions preventing them from being physically active—engage in a mix of aerobic and resistance activities. These activities can include brisk walking, cycling and muscle-strengthening exercises, especially those targeting the lower back. The goal is to accumulate at least 120 minutes of exercise each week, spread over four or more days, during the first three months after birth. Mothers with health concerns should seek medical advice before starting any physical activity. However, all new moms are encouraged to incorporate light daily activities, such as gentle walking, to prevent the negative effects of inactivity.

In addition to exercise, the panel recommends that women include daily pelvic floor muscle training to reduce the risk of urinary incontinence and help rehabilitate pelvic floor muscles. New mothers should also adopt a healthy sleep routine, including avoiding screen time and maintaining a dark, quiet environment before bed, to support better mental health. Lastly, sedentary time should be limited to no more than eight hours a day, including no more than three hours of recreational screen time. Long periods of sitting should be avoided.

Health