Exercise can help with the postnatal depression, new study finds

The findings, published in the British Journal of Sports Medicine, provide fresh insights into how physical activity can support new mothers during a critical period of their lives.

The science behind exercise and mental health

The analysis, which pooled data from 35 studies across 14 countries involving more than 4,000 women, confirms that exercise offers tangible mental health benefits for new mums. Activities such as brisk walking, water aerobics, or resistance training were shown to reduce symptoms of depression and anxiety.

Starting exercise before 12 weeks postpartum yielded even greater benefits, researchers found, with women who exercised early reporting fewer depressive symptoms compared to those who began later.

Dr Margie Davenport, lead author of the study from the University of Alberta, explained: “Once [the mother] has recovered from labour and delivery, going for short, gentle walks is encouraged. Walking is a great way to get exercise, and it’s something you can do with your baby.”

For women ready to progress to more moderate activities, the study recommends a gradual increase. Dr Davenport noted that new mothers should listen to their bodies and consult with healthcare providers if experiencing issues such as poor recovery or urinary incontinence.

Why exercise helps with the baby blues

Postnatal depression affects 1 in 10 women within the first year of giving birth, according to NHS data. It can disrupt bonding with the baby, affect self-care, and influence the child’s emotional and social development.

Exercise may provide a solution by boosting endorphins, regulating hormones, and improving sleep—all factors that play a role in mental well-being. Unlike medication or counselling, which can have side effects or delays in access, exercise is accessible and free for many.

However, experts acknowledge that finding the time or energy to exercise with a newborn can be a challenge. Recovery from childbirth and sleep deprivation may take precedence, and there is no one-size-fits-all solution.

Dr Davenport reassured new mothers that starting small is key: “Everyone’s ideal starting time will be different, balancing the need to recover and heal from childbirth with readiness to begin being physically active.”

How to get started

If you’re considering incorporating exercise into your postpartum routine, here are some gentle ways to start:

• Walking with your baby: Use a pushchair for short outings and gradually increase your pace.
• Join a mum-and-baby fitness group: These can help you meet other mums while staying active.
• Try water aerobics: Low-impact yet effective, it’s suitable for easing into exercise.
• Pelvic floor exercises: These are recommended by many healthcare providers, these can be a gentle way to rebuild strength post-birth.

Experts recommend aiming for 80 minutes of moderate exercise weekly, spread over four days, to experience benefits.

Supporting mental health after birth

While exercise can be a powerful tool for mental health, it’s not the only solution. If you’re struggling with symptoms of postnatal depression or anxiety, it’s important to seek support. Talk to your GP or health visitor about options, which may include therapy or peer support groups.

With knowledge, care, and a little movement, new mothers can find their path to recovery and well-being.

Read more:

• Is it safe to drink Lucozade in pregnancy? And is it good for morning sickness?
• How to set up a postnatal depression support group
• Simple pregnancy exercises to do at home