Feeling low or overwhelmed after childbirth? You’re not alone. Many new mothers face emotional challenges after childbirth, and in some cases, these can develop into postnatal depression. Between sleep deprivation, hormonal shifts, and lifestyle changes, it’s easy for mental wellbeing to take a back seat. However, even a small amount of regular physical activity, just 80 minutes a week, can make a real difference. A major study has found that light to moderate exercise can lower the risk of postnatal depression by up to 45%. Whether it’s walking, stretching, or gentle movement, staying active can help support emotional recovery in the weeks and months after delivery.
Struggling with postnatal depression? Light exercise may offer relief
A large-scale analysis published in the British Journal of Sports Medicine found that women who exercise for just over an hour a week after childbirth may reduce their risk of postnatal depression by nearly 45%. This review combined data from 35 studies involving over 4,000 women from 14 countries, making it one of the most comprehensive analyses on the link between exercise and maternal mental health.The findings showed that women who stayed physically active after giving birth had significantly lower odds of developing depressive symptoms commonly referred to as the “baby blues.” These symptoms, such as mood swings, sadness, irritability, and anxiety, can occur in the weeks following childbirth and, if left unaddressed, may progress into clinical postpartum depression. Importantly, exercise was also found to ease existing symptoms in women already experiencing anxiety or low mood during the postpartum period.
Gentle workouts are a safe way to prevent postnatal depression
You don’t need an intense gym routine to benefit. The study found that gentle movements like walking can be a great way for mothers to ease into regular physical activity. As their strength and energy return, women can gradually shift to moderate-intensity exercises such as:
- Brisk walking
- Water aerobics
- Stationary biking
- Resistance training using bands or body weight
These forms of activity are accessible and can often be done at home or with a baby in tow.
Start early: exercising within 12 weeks may reduce postnatal depression risk
According to the analysis, beginning physical activity within 12 weeks of delivery led to better improvements in mood and a greater reduction in depressive symptoms. However, every mother’s recovery timeline is different. Those recovering from complications or a C-section may need more time and should follow their body’s cues or consult a healthcare provider before starting.
How much exercise helps reduce postnatal depression?
To experience measurable benefits, new mothers are encouraged to engage in at least 80 minutes of moderate exercise per week, ideally across four or more days. This could be as simple as taking a 20-minute walk each morning or doing short bursts of low-impact workouts spread throughout the week.Regular movement helps not only with mood regulation but also improves energy levels, sleep quality, and physical recovery. While staying active is beneficial, it’s equally important to avoid overexertion. If you notice signs like persistent fatigue, discomfort, or slow recovery after a workout, you may be progressing too fast. Rest and gradual increase are key.Additionally, if issues like urinary leakage or pelvic discomfort are present, it’s wise to seek help from a pelvic floor physiotherapist before continuing.
Exercise is a natural and effective way to manage postnatal depression
Postpartum life is filled with emotional highs and lows. Incorporating gentle physical activity into your weekly routine may offer an effective, natural way to lift mood and reduce the risk of postpartum depression. From improved emotional resilience to better physical recovery, the benefits are holistic. And with most activities being baby-friendly, it can even double as bonding time.Getting back into movement might feel daunting in the early days of motherhood, but even small steps can lead to big improvements. Whether it’s a morning walk, light stretching, or dancing around the house, staying active for just over an hour a week may make a significant difference in your postpartum journey.Also Read: 10 Easy home remedies that actually help with arthritis pain