New Mums Benefit from Resuming Exercise Soon After Birth

The Importance of Postpartum Exercise

After giving birth, it can be difficult for new mothers to get back into exercise, especially when they have to contend with tiredness, late nights, and “baby blues”. Yet, getting back into exercise could be particularly beneficial. The advantages of postpartum exercise are numerous, but the recommendations are sometimes vague. To provide clear answers, an international group of experts reviewed more than 570 scientific studies to develop guidelines that are comprehensive and up to date.

Key Recommendations

These guidelines are designed for all new mothers, whether they are breastfeeding or not, regardless of culture, disability, or socioeconomic status. After gathering the opinions of numerous new mothers, the specialists established 21 “critical” and “important” criteria to be taken into account. These include the risk of injury, the quantity and quality of breast milk, depression or anxiety, urinary incontinence, fear of resuming physical activity, fatigue, and issues with the baby’s growth.

Engaging in Physical Activity

Central to their recommendations is a golden rule of engaging in at least two hours of moderate to intense physical activity each week, ideally spread over four or more days. Fast walking, cycling, and muscle strengthening exercises are among the recommended activities.

Practising Pelvic Floor Muscle Training

In addition, it is essential to practise daily pelvic floor muscle training exercises. These are often neglected, but are essential for preventing urinary leakage and strengthening the pelvic floor.

Getting Enough Sleep

It’s also important for new mums to get enough sleep to bolster their emotional wellbeing. By focusing on a regular routine and a conducive environment (low light, no screens), new mothers can improve their sleep and in turn bolster their emotional wellbeing.

Why Gradual Progress is Key

However, there is no question of getting back into sport at all costs. In the event of pain or complications, medical advice is essential before resuming any kind of exercise. Still, the experts insist that all new mothers should try to do a minimum amount of light activity every day, even if it’s just a walk or some gentle movement. Prolonged inactivity is a real risk factor.

The Benefits of Postpartum Exercise

But there’s no need to panic if you find it difficult to follow everything to the letter. The experts point out that even small efforts bring tangible benefits, such as reduced fatigue, improved mood, more effective weight loss, and even a reduction in lower back pain – all without affecting the quality of breast milk.

Conclusion

In light of their findings, the researchers “strongly support incorporating consultation and guidance on movement behaviours into clinical practice for the postpartum period”. In short, gradually resuming physical activity after the birth of a child is not only beneficial for the body, it is also a great way for new mothers to steadily regain overall balance and wellbeing in this new stage of life.

FAQs

Q: How much physical activity should I aim for each week?

A: At least two hours of moderate to intense physical activity each week, ideally spread over four or more days.

Q: What types of exercise are recommended?

A: Fast walking, cycling, and muscle strengthening exercises are among the recommended activities.

Q: Why is pelvic floor muscle training important?

A: It is essential for preventing urinary leakage and strengthening the pelvic floor.

Q: How can I improve my sleep as a new mum?

A: By focusing on a regular routine and a conducive environment (low light, no screens), you can improve your sleep and in turn bolster your emotional wellbeing.