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Getting Active

Listen to your body and be patient with yourself! 

 

Ensure your doctor has cleared you for exercising (usually around 6 months postpartum) before partaking in physical activity. 

Having a newborn can be demanding and, at times, unrelenting! 

There is a robust association between increased physical activity and decreased risk of postpartum depression, as well as improved mood, recovery, and wellbeing.

(Hutt et al., 2016, p. 447)

General Benefits

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  • improved mood

  • increased energy

  • improved sleep quality

  • elevated self esteem

  • decreased levels of stress and anxiety

  • promotion of weight and fat loss

  • improved cardiovascular health

(Watson et al., 2018)

Benefits Specific to Postpartum

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  • improved marital relationships

  • improved regulation of cortisol

  • restore musculature stressed during pregnancy, labor, and delivery

  • improved circulation 

    • reduction in swelling

    • decreased risk of deep vein thrombosis (blood clots)

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Promotes lifelong exercise habits for both mother and child, however should be introduced gradually.

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The American College of Obstetricians and Gynecologists recommends 150 minutes ( 30 minutes per day, 5 days per week) of moderate intensity exercise per week for postpartum mothers once they are receive clearance by their physician. 

The World Health Organization categorizes the following activities under moderate intensity exercise: â€‹

  • brisk walking 

  • dancing 

  • gardening

  • housework and domestic chores

Activity Ideas: 

  • Stroller walking/jogging

  • Local mommy & me exercise classes

    • A quick google search can put you in touch with classes near you! ​

  • Yoga

  • Body-weight exercises

 

 

​(Meyer, 2003)​

References

The American College of Obstetricians. (2019). Exercise after pregnancy. Retrieved from https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy?IsMobileSet=false

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Hutt, R., Moore, G., Mammem, M., & Downs, D. (2016). Postpartum mothers leisure-time behavior linked to positive emotion during partner discussions. Research & Quarterly for Exercise & Sport, 88, 447-454. http://dx.doi.org/10.1080/02701367.2017.1275450

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Meyer, D. (2003). The effects of regular postpartum exercise on mother and child. International SportMed Journal, 4(6), 1-10. http://dx.doi.org/10.1038/oby.2002.114

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Watson, S., Lewis, A., Boyce, P., & Galbally, M. (2018). Exercise frequency and maternal mental health. Journal of Psychosomatic Research, 111, 91-99. http://dx.doi.org/10.1016/j.psychores.2018.05.013

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