Getting more than an hour of moderate-intensity exercise each week can reduce the severity of “baby blues” and almost halve the risk of new mothers developing major clinical depression, the largest analysis of evidence suggests.
However, researchers behind the study admitted that finding time in the midst of so many new responsibilities and challenges would not be easy, and recovery from childbirth should be prioritized.
New mothers could start exercising again with “gentle” walks, which they could do with their babies, then increase to “moderate” activity when they were ready, they added.
This moderate physical activity can include brisk walking, water aerobics, stationary cycling or resistance training, according to the team of academics in Canada.
Maternal depression and anxiety are relatively common after birth and are associated with reduced self-care and compromised infant care and bonding, which in turn can affect the child’s cognitive, emotional and social development, the researchers said.
Conventional treatments for depression and anxiety in the first weeks and months after birth mostly involve drugs and counseling, which are often associated with side effects and poor adherence, respectively, and a lack of timely access and cost.
Research has previously shown that physical activity is an effective treatment for depression and anxiety in general. But until now, it was not known whether it could reduce the severity of the baby blues in the first few weeks after birth or lower the risk of severe postpartum depression a few months later.
In the analysis, published in the British Journal of Sports Medicinethe researchers looked at 35 studies involving more than 4,000 women from 14 different countries. The team pooled data from available evidence on the impact of exercise after childbirth.
The risk of developing severe postpartum depression was reduced by 45% among those who participated in exercise compared to those who did not. And exercise has been associated with less severe symptoms of depression and anxiety after birth.
Starting exercise before 12 weeks postpartum is linked to a greater reduction in depressive symptoms than starting it later. And the greater the exercise volume, the greater the reduction in symptom severity, the research found.
To reap the benefits of exercise, women should aim to participate in at least 80 minutes of moderate-intensity exercise each week, the academics said. Ideally, they should try to be active on at least four days of the week, they added.
Lead author Prof Margie Davenport, of the University of Alberta, said light exercise in the early weeks after birth, such as gentle walking, can really help.
“Once [the mother] have recovered from labor and delivery, are encouraged to take short gentle walks. Walking is a great way to get exercise, and it’s something you can do with your baby,” she said.
“As she is ready to begin more vigorous exercise, we recommend a gradual but progressive approach.
“It is important that attention is paid to symptoms such as poor recovery after exercise which may mean that exercise is progressing too quickly. Those experiencing urinary incontinence are recommended to speak with a pelvic floor physiotherapist for assessment and treatment.
“Everyone’s ideal starting time will be different, balancing the need to recover and heal from childbirth with readiness to begin being physically active to gain both physical and mental health benefits.”
