The new mothers must aim at two hours of moderate to vigorous exercise every week, such as walking energetic or cycling, the researchers say.
According to a study, exercise again in the first 12 weeks after birth will help increase physical health as mental and improve sleep.
After observing the existing research, experts produced a “strong recommendation” so that the new mothers pass at least 120 minutes a week doing such exercise, extended for four or more days of the week.
This should incorporate a variety of aerobic and resistance training, they said.
Resistance training includes things such as using gym machines or exercises that include squats, squats, flexions, leg elevations and planks.
Writing in the British Journal of Sports Medicine, the new guide of the Canadian Physiology Society of the exercise also recommends that women perform daily muscle training of the pelvic floor to reduce the risk of urinary incontinence.
Women should also do everything possible to develop a healthy sleep routine (such as avoiding screen time and maintaining a dark and quiet environment before bedtime) to support their mental health.
“Start or return to MVPA (moderate to vigorous physical activity) in the first 12 weeks after delivery, and a better quality dream, are associated with better mental health,” Canadian researchers said.
“Women and postpartum people who follow this guide for physical activity, sedentary behavior and sleep will probably experience great improvement in their psychological well -being.”
They said that it was shown that the exercise helps reduce the prevalence of depression, anxiety and fatigue, helps the pelvic floor and improves weight control.
The team said that returning to career and resistance training was generally safe once a woman was cured of her baby’s birth, including caesarean section.
“It is essential to recognize that the food and care of babies significantly affect daily life, including sleep, therefore, these recommendations cannot always be achieved, and sometimes the specific recommendations within this guideline will not be aligned with current circumstances.”
However, the team said that “any progress, even if it is small, in compliance with physical activity objectives can improve maternal physical and mental health, and any reduction in sedentary behavior can improve heart health.”
For the study, experts analyzed 574 much research and how they related to the quality or reduced quantity of breast milk, depression and anxiety, urinary incontinence, fear of movement, fatigue, injuries and poor growth and child development.
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