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If you’re a new mom, or know someone who is, who makes time for more than an hour of exercise each week, you may reduce your risk of developing postpartum depression, according to a new study. The analysis, published in the British Journal of Sports Medicine, examined 35 studies involving more than 4,000 women from 14 different countries and pooled data from the available evidence on the effects of exercise after childbirth. Read this also Maternal Mental Health: Baby Blues vs Postpartum Depression, Know the Difference
What are the conclusions?
Research shows that active moms are 45 percent less likely to suffer from the ‘baby blues’. Researchers found that getting at least 80 minutes of exercise each week can help reduce symptoms in new mothers who have depression or anxiety.
She said new moms can resume exercise with ‘light’ walks, which they can do with their babies, and then move up to ‘moderate’ activity when they’re ready. This moderate physical activity may include brisk walking, water aerobics, stationary cycling, or resistance training.
However, the researchers acknowledged that finding time amid the new responsibilities and challenges would not be easy and that recovery from childbirth should take priority.
Exercise reduces severity of postpartum depression
Starting exercise 12 weeks before birth showed a greater reduction in depressive symptoms than starting exercise later. Research found that the greater the amount of exercise, the greater the reduction in severity of symptoms.
To reap the benefits of exercise, women should get at least 80 minutes of moderate-intensity exercise each week, and they should try to do moderate-intensity exercise at least four days a week.
‘Everyone’s ideal starting time will be different’
Lead author Professor Margie Davenport of the University of Alberta said, “Once [the mother] Women recovering from labor and delivery are encouraged to take short walks. Walking is a great way to exercise, and it’s something you can do with your child. As he or she is ready to begin more vigorous exercise, we recommend a gradual but progressive fashion.”
He added, “It is important to pay attention to symptoms such as poor recovery after exercise, which may mean that the exercise is progressing too quickly. People who experience urinary incontinence are advised to speak to a pelvic floor physiotherapist for evaluation and treatment. The ideal starting time will be different for everyone, balancing the need to heal and recover from delivery with a readiness to be physically active to reap the physical and mental health benefits.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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