A study published this spring has found that mothers who have recently given birth should aim to exercise for two hours of moderate-to-vigorous activity weekly. Examples of this could include brisk cycling or walking.
The study reveals that getting back into exercise during the first few weeks following a birth will help with a number of areas of mums’ lives including mental and physical health plus sleep, something all new parents will surely appreciate.
14th May 2025
The guidance comes from the Canadian Society for Exercise Physiology and was published in the British Journal of Sports Medicine.
Researchers looked at the data already available, including 574 pieces of research, and how these related to quantity and quality of breast milk, anxiety and depression, urinary incontinence, fatigue and poor infant growth and development.
Having done that, researchers strongly recommended that the two hours of weekly exercise for new mothers should be spread over four or more days throughout the week. And it should include both resistance and aerobic training. The former could mean using gym machines or exercises from push-ups and squats to leg raises, planks and sit-ups.
Daily pelvic floor muscle training is also encouraged to minimise the risk of urinary incontinence. Equally, while this can be challenging if you’ve just had a baby, a healthy sleep routine where possible is also recommended.
They wrote: “Postpartum women who follow these guidelines for physical activity are likely to experience a large improvement in their psychological wellbeing, pelvic floor health, musculo-skeletal health and more, plus a reduction in fatigue.”
They added that returning to an activity such as running, and resistance training, is typically safe once healing from the birth is complete, including any Caesarean section procedure.
The article acknowledges the challenges of new pregnancy, and that following these recommendations in full may not always be possible for everyone.
But, the article adds:
“Any progress, however small, can improve maternal physical and mental health, and any reduction in sedentary behaviour may improve cardio-metabolic health.”
Meanwhile, the founder and chief executive of UK parenting website Mumsnet, Justine Roberts welcomed the advice, and described “clear, evidence-based advice on postpartum exercise” as being “long overdue”.
She added: “These recommendations prioritise the wellbeing of new mothers”.
At Fresh Air Fitness, a leading UK provider of outdoor gym equipment, we welcome these recommendations. And if you’ve recently had a new addition to your family, but perhaps already have a child or children, it’s important for them to see you exercising. It shows good habits that they, too, can get into and how physical activity can transform young lives. Equally, of course, this will also apply to your newborn as they grow.
Outside gyms offer numerous benefits – they’re local, free at the point of use and offer a full-body workout on a variety of equipment, whatever your current level of fitness and ability. Plus you can take your baby with you while you exercise. What’s more, they’re sociable and can be great places to meet other parents in your community.
So while any new parent, first-time or otherwise, has a huge amount to deal with, and have a look and see how close your nearest outdoor gym is to you.
Finally, if you’d like to learn more about what an outdoor workout facility could do for your community, get in touch with us at Fresh Air Fitness.
