New research suggests that new mothers who take brisk walks twice a week can improve their mental and physical health, reducing depression, back pain, and cholesterol levels.
Experts recommend that new mothers aim for at least two hours of moderate or vigorous exercise each week in the first three months postpartum, such as brisk walks or muscle-strengthening workouts, once physically ready. The study, published in the British Journal of Sports Medicine, also advises daily pelvic floor exercises to help prevent urinary incontinence.
The guidelines, created by the Canadian Society for Exercise Physiology, highlight the increased risk of depression, weight retention, and other health issues following childbirth. Experts analyzed 574 studies and suggest that new mothers without health complications aim for 120 minutes of exercise each week, spread over four days. For those with health concerns, medical advice is recommended before starting exercise.
Additionally, the study encourages light daily activities like walking and advises against inactivity. The NHS recommends at least 150 minutes of moderate-intensity exercise weekly. Other suggestions include developing a healthy sleep routine and limiting screen time before bed.
Researchers emphasize that even small steps toward these guidelines can bring health benefits, including reduced depression, back pain, and fatigue. Further research is needed to fill knowledge gaps about postpartum activity and health.
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