Navigating Physical Activity in the First Year Postpartum
A recent study published in the British Journal of Sports Medicine introduces the 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour, and Sleep throughout the First Year Postpartum. Developed by a panel of experts, these guidelines aim to support new mothers in enhancing their health and well-being during the first year after childbirth.
The most significant portion of this research that has our clinical pelvic floor therapist excited is the tailoring of return to sport progressions for women postpartum. This new research is challenging current barriers and fear avoidance language in our current postpartum model and allowing for individualized programing which is so encouraging for those mommas who just feel like they are ready to get moving!
Key Recommendations
Physical Activity: New mothers are encouraged to engage in at least 120 minutes of moderate to vigorous-intensity physical activity (MVPA) each week, such as brisk walking, cycling, or muscle-strengthening exercises. This activity should be spread over four or more days. Further, this research no longer holds women to sedentary behaviors for the first 6 weeks postpartum but rather encourages initiation of mobilization as soon as tolerated, which has been shown to improve long-term health outcomes in this population.
Progression towards moderate to vigorous-intensity physical activity recommendations: (and beyond) should be individualized, gradual, and symptom-based, reflecting the time needed to heal from pregnancy and childbirth, physical and mental health, and readiness to engage in postpartum physical activity.
Pelvic Floor Muscle Training: Daily pelvic floor exercises are recommended to reduce the risk of urinary incontinence and aid in pelvic floor rehabilitation. We are not throwing out the Kegel! Please keep performing your Kegels postpartum to awaken your pelvic floor and ready your pelvis for more intense exercise progressions.
Returning to running and resistance training is generally safe once surgical incisions or perineal tears have sufficiently healed and vaginal bleeding does not increase with MVPA. Beginning or returning to MVPA in the first 12 weeks following childbirth and better quality sleep are associated with improved mental health.
Sleep Hygiene: Establishing a healthy sleep routine is crucial. This includes avoiding screen time before bedtime and maintaining a dark, quiet environment to improve sleep quality. For most new moms, “sleep hygiene” feels like it is out of our control and dictated by baby’s needs. This recommendation is not meant to discourage new moms, but rather to encourage us to be mindful in our habits to allow for restful periods to be truly restful rather than distracted and neurologically excitatory (the result of screen time before bed).
Those with potential contraindications to postpartum physical activity (ie, caesarean section with symptoms that worsen with MVPA) should consult with their healthcare provider, as engaging in MVPA may not be advised or may require modification or personalization. Activities of daily living (ie, light-intensity physical activity) are recommended for all postpartum women and people due to the known adverse effects of activity restriction and bed rest.
Expert Insights
Margie Davenport, a professor in the Faculty of Kinesiology, Sport, and Recreation, emphasizes that the postpartum period is complex, involving recovery from childbirth, mental health considerations, and sleep challenges. She notes that even small steps toward these recommendations can promote significant physical and mental health benefits.
Considerations
While these guidelines provide a structured approach to postpartum health, it's important to recognize that every mother's experience is unique. Adjusting to a new baby involves significant physical demands, and the feasibility of adhering to these guidelines may vary. Experts suggest starting slowly, such as incorporating daily walks, and emphasizing that new mothers should listen to their bodies and seek support as needed.
CONCLUSION
The 2025 Canadian Guideline offers evidence-based recommendations to support new mothers in achieving a balanced lifestyle that includes physical activity, proper sleep, and mindful management of sedentary behaviors. It's essential for each mother to tailor these guidelines to her personal circumstances, ensuring that health and well-being are prioritized during the transformative postpartum year.
At Progressive Physical Therapy, we are committed to supporting you throughout your pregnancy and postpartum journey. Our team is here to guide you in safely regaining strength, flexibility, and physical activity. If you are seeking to return to your active lifestyle after childbirth, we offer personalized care tailored to your unique needs. Contact us today to start your path towards a healthier, happier you.