Postpartum Exercise Guidelines for New Mothers

A new study published in the British Journal of Sports Medicine has outlined fresh guidelines for postpartum mothers in the first weeks after giving birth. The study addresses the lack of clear guidance for postpartum individuals and emphasizes the importance of exercise in supporting not only their physical health but also their mental and psychological well-being as well as that of their newborn.

According to the study, engaging in two hours of intense physical activity per week can lead to significant health benefits. This includes activities like brisk walking, muscle strengthening, and lower back exercises within the first 12 weeks post-childbirth. The recommended moderate to vigorous physical activity should be spread over 4 or more days of the week and should incorporate a variety of aerobic and resistance training activities.

The study encourages moderate exercise that gets the heart rate up but still allows for conversation, as well as vigorous exercise that leaves individuals breathless. Running or resistance exercises within 12 weeks after childbirth have been associated with improved sleep quality and better mental health.

Additionally, the study highlights the positive correlation between early postpartum mobilization with light physical activity and better health outcomes. However, it acknowledges the need for individuals to heal from pregnancy and childbirth, offering flexibility for those working their way up to the recommended activity level.

The study stresses the importance of consulting medical professionals if there are any challenges with postpartum physical activity, as personalized advice may be necessary.

The study’s recommendations have been incorporated into the 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour, and Sleep Throughout the First Year Post-Partum. The research aims to establish a new approach to supporting maternal and infant health and well-being following childbirth.