fbpx

Postpartum Fitness & Mental Health

September 26, 2021

Mother stretching next to baby
September 29 is National Women’s Health and Fitness Day! We know that body confidence and regular exercise can be especially challenging postpartum. But staying physically active is one of the best things you can do to help overcome postpartum depression. Here are some tips and exercises you might want to incorporate into your routine to help you stay mentally and physically healthy.

Postpartum Depression

About one in eight women experience symptoms of postpartum depression (PPD) after giving birth in the U.S.1 While the “baby blues” are common feelings of worry, sadness, and fatigue that can stick around for a few days, some new moms have more intense, prolonged PPD, with feelings that could become a serious medical condition. Some signs and symptoms include:

  • Crying more than usual
  • Feeling angry
  • Withdrawing from loved ones
  • Feeling disconnected from your new baby
  • Excessive worrying
  • Feeling guilty about not being a good mom
  • Doubting your ability to care for your baby

Exercise to Ease PPD

Exercise can help new moms lower their postpartum anxiety and depression symptoms. Guidelines from the U.S. Department of Health and Human Services show that moderate-intensity physical activity following baby’s birth can increase a mom’s cardiorespiratory fitness and improve her mood.2

The same guidelines recommend that postpartum women get at least 150 minutes of moderate-intensity aerobic physical activity each week, such as brisk walking, swimming, or biking, spread over 30-minute increments throughout the week. Strength training and core exercises such as yoga, Pilates, and weightlifting a few days a week are also beneficial. But don’t be intimidated by that goal. If 10 minutes a day of a high-intensity activity is what you can handle, it’s a start!

Nurture Your Mind-Body Connection

Just as you did during pregnancy, you have wildly fluctuating hormones that are flowing throughout your body post-birth and pushing the buttons on a wide range of emotions that directly affect your body. Practicing a little self-love can help you lessen the stressors and anxiety that can trigger postpartum depression symptoms.

Rest. Getting enough rest and sleep is vital for mental clarity. Make sure you’re getting enough rest. Make sure you split overnight baby duty with your spouse or partner or another family member at least twice a week so you can get the rest your body needs.

Eat well. Vital nutrients such as vitamin D can help put you in a better mood and reduce your risk of PPD.

Find a confidant. Find someone that you can share your honest, raw feelings with. Talk to other mothers who have been there and done it. It is important not to keep your feelings and frustrations to yourself.

Get out of the house. Make time to meet with friends out of the house and away from baby. And Do. Not. Feel. Guilty. You deserve this time for adult interaction, and you need it. As soon as you realize you’re not thinking clearly, ask for help.

Lose the negative self-talk. Don’t be fooled by the unrealistic or altered post-baby body images you see on social media or in entertainment magazines. You do you and give yourself all the time and space you need to adjust.

Seek help when you need it. Feeling emotional is normal after your bundle of joy arrives, until it’s not. If your depression lasts more than a few days, ask for help.

Disclaimer

When you can return to a normal physical exercise routine depends on your birth experience. Be sure and ask your doctor for guidance.

 

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

Postpartum exercise Pinterest graphic

Connect with Prenate®

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

IMPORTANT SAFETY INFORMATION

WARNING: Accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Keep this product out of reach of children. In case of accidental overdose, call a doctor or poison control center immediately.

WARNING: Ingestion of more than 3 grams of omega-3 fatty acids (such as DHA) per day has been shown to have potential antithrombotic effects, including an increased bleeding time and International Normalized Ratio (INR). Administration of omega-3 fatty acids should be avoided in patients taking anticoagulants and in those known to have an inherited or acquired predisposition to bleeding.

This site and its contents are an information resource only, and are neither intended to nor should be used in replacement of your doctor or other prescribing professional’s medical guidance, recommendations or advice. Neither this site nor its information should be used or relied upon for any diagnostic, medical, treatment, nutritional or other purpose. All aspects of pregnancy, including whether pregnancy is right for you, and the nourishment and care of your child, should be made with your doctor and other appropriate medical professional, and in consideration of your and your child’s particular medical history. Avion Pharmaceuticals, LLC (“Avion”) makes no representation, warranty or other undertaking that this site or its information are appropriate for you or your child’s specific needs or issues, and further expressly disclaims all damages, losses, injuries or liability whatsoever incurred or alleged to have been incurred in consequence of your reliance on the information on this site. Avion does not endorse any test, procedure, treatment, remedy, therapy, cure, nutritional regimen, method or other activity or undertaking that you and/or your doctor or other medical professional may elect or recommend. By visiting this site you agree to these terms and conditions and acknowledge that you have read and understand the same. These terms and conditions, together with any information on this site, may be amended, restated or otherwise changed from time to time and at any time by Avion within the sole, absolute and uncontrolled exercise of its discretion. You acknowledge and agree that Avion has no duty or obligation to keep you informed of any amendments to, restatements of or other changes to these terms and conditions or this site, and that you are solely and exclusively responsible for apprising yourself of the same.

Pin It on Pinterest