Advice for two hours exercise a week dubbed ‘wildly optimistic’ as Mumsnet insists new guidance ‘shouldn’t become yet another stick to beat new mums with’
A review of the health of new mums has shown how crucial it is getting back to exercise in the first 12 weeks after birth. Analysis of 574 studies looking at maternal health has recommended new mothers should aim for two hours of moderate to vigorous exercise every week, such as brisk walking or cycling.
However Mumsnet has responded saying some of the guidance is “wildly optimistic” adding: “Advice like this isn’t always helpful if you don’t have the practical means to follow it.” The studies included in the review in the British Journal of Sports Medicine looked at how best to improve depression and anxiety scores, sleep quality, fear of movement, urinary incontinence, poor infant growth and development.
It includes guidance for new mums to spend at least 120 minutes a week doing such exercise, spread over four or more days of the week. This should incorporate a variety of aerobic and resistance training. Resistance training includes things such as using gym machines or doing exercises including sit ups, squats, push ups, leg raises and planks.
Justine Roberts, founder and chief executive of Mumsnet, said: “Clear, evidence-based guidance on postpartum exercise is long overdue, and it’s encouraging to see recommendations that prioritise the wellbeing of new mothers, even if some of them seem wildly optimistic about what looking after a newborn entails.”
The research team from the Canadian Society for Exercise Physiology said returning to running and resistance training is generally safe once a woman is healed from their baby’s birth, including Caesarean section.
The review said: “It is essential to acknowledge that infant feeding and care significantly impacts daily life, including sleep, thus these recommendations may not always be achievable, and at times specific recommendations within this guideline will not align with current circumstances.
“Any progress – even if small – in meeting physical activity targets can improve maternal physical and mental health, and any reductions in sedentary behaviour may improve cardiometabolic health.”
The new guidance recommended mums try their best to develop a healthy sleep routine – such as avoiding screen time and maintaining a dark, quiet environment before bed – to support their mental health.
Justine Roberts added: “As Mumsnet users will attest, ‘developing a healthy sleep routine’ is much easier said than done. It is crucial that this guidance doesn’t become yet another stick to beat new mums with. Many of them are already stretched to their limits, and advice like this isn’t always helpful if you don’t have the practical means to follow it.”
The guidance “strongly” recommends women do daily pelvic floor muscle training to reduce the risk of urinary incontinence in the long term. The Canadian researchers said: “Beginning or returning to MVPA (moderate to vigorous physical activity) in the first 12 weeks following childbirth, and better quality sleep, are associated with improved mental health.
“Postpartum women and people who follow this guideline for physical activity, sedentary behaviour and sleep will likely experience a large improvement in their psychological wellbeing (ie reduction in the prevalence of depression, symptoms of depression and anxiety); pelvic floor health (ie reduction in the risk of urinary incontinence); musculoskeletal health (ie reduction in low back and pelvic girdle pain symptoms and severity); cardiometabolic health (ie improvement in weight, body mass index and blood lipids); and a reduction in fatigue, while not experiencing adverse effects (eg reduced breastmilk supply or injury).”