The study found at least two hours is necessary to get “meaningful benefits”
New guidelines for postpartum mums have been published in the British Journal of Sports Medicine. Addressing a “severe lack of clear guidance” on how exercise can support their physical, mental and psychological health, as well as that of their newborn.
The study recommends two hours of intense physical activity per week to see “clinically meaningful health benefits”. This includes brisk walking, muscle strengthening and lower back exercises specifically within the first 12 weeks after childbirth.
The report states: “We recommend accumulating at least 120min of (moderate to vigorous physical activity) spread over 4 or more days of the week that incorporates a variety of aerobic and resistance training activities.”
Moderate exercise is defined as intense enough to make you sweat, increase your heart rate and make you feel warm, but still allows you to talk while doing it. Vigorous exercise, however, should leave you breathing so hard and fast you can’t say more than a few words at a time.
Starting running or resistance exercising within 12 weeks after childbirth was found to provide better sleep quality and improved mental health. Resistance exercises are often performed with free weights, bodyweight or resistance bands.
The study underscored the connection between improved health outcomes and early mobilisation post-childbirth through light physical activity. However, the guidelines did acknowledge that individuals may need time to reach this level of activity as they recover from pregnancy and childbirth.
The report cautioned that anyone encountering difficulties with physical activity after giving birth should seek advice from healthcare professionals, as their exercise regime might not be suitable or may need to be personalised.
Other recommendations included:
- Daily pelvic floor muscle training
- Engaging in light-intensity physical activity daily
- Maintaining a healthy sleep hygiene routine
- Restricting sedentary time to eight hours a day
- Limiting recreational screen time to three hours a day
- Breaking up long periods of sitting
These findings and suggestions are now incorporated into the 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour and Sleep Throughout the First Year Post Partum. Researchers hope it will establish a “new approach to supporting maternaland infant health and well-being following childbirth”.
