Postpartum Exercise Significantly Reduces Depression Risk

Engaging in postpartum exercise lowers the likelihood of postpartum depression by 45%, according to a review published online on November 5 in the British Journal of Sports Medicine.

Researchers, led by Andy Deprato from the University of Alberta, analyzed 35 studies involving 4,072 participants to assess how postpartum physical activity impacts maternal depression and anxiety.

Key Findings

• Reduced Symptoms: Exercise interventions significantly decreased the severity of postpartum depressive symptoms (based on 19 randomized controlled trials) and anxiety symptoms (based on two trials).
• Lowered Odds: Postpartum exercise reduced the odds of developing postpartum depression (odds ratio, 0.55).
• Effective Dose: At least 350 MET-minutes of exercise per week (80 minutes of moderate-intensity activities like brisk walking, water aerobics, cycling, or resistance training) were needed for noticeable improvements.

“These findings highlight postpartum physical activity as a cost-effective and accessible way to prevent or alleviate depressive symptoms,” the authors concluded.

Source: British Journal of Sports Medicine, November 5, 2024.

Postpartum Exercises to Consider

1. Walking: Accessible, low-impact, and can be done with a stroller or baby carrier.
2. Yoga and Pilates: Helps rebuild flexibility, core strength, and mental relaxation.
3. Swimming: Gentle on joints while providing a full-body workout.
4. Strength Training: Use resistance bands or light weights to rebuild muscle tone gradually.
5. Aerobic Activity: Moderate activities like cycling or dance classes improve cardiovascular health and mood.

Tips for Staying Consistent

1. Set Realistic Goals: Aim for 150 minutes of moderate activity per week, but start with what feels manageable.
2. Partner Support: Engage your partner or family to support your fitness goals, such as helping with childcare.
3. Track Progress: Use a tracker or journal to celebrate small milestones and stay motivated.
4. Involve Your Baby: Use baby-inclusive activities, such as dancing or stretching together, to combine bonding with movement.
5. Leverage Online Resources: Explore postpartum-friendly workouts on apps or YouTube for home-based convenience.