As the mother of a 10-week-old baby, my life can best be described as breastfeeding, exhaustion, emotional rollercoaster, and grumpiness. This is a story about survival, where the best laid plans can fall apart in the blink of an eye. The good news is that me and baby are closer to a nap and feeding schedule than we were a few weeks ago. But we’re not there yet.
Given that I’m standing on unstable ground (and rocking back and forth) during those early postpartum months, British Journal of Sports Medicine. Postpartum recommendations from Canadian researchers include doing at least 120 minutes of “moderate to vigorous intensity physical activity” per week, prioritizing sleep, and focusing on pelvic floor health.
“We know that poor quality sleep is associated with increased risk of depression, cardiovascular disease, and type 2 diabetes, so it’s really important to see if there’s any potential support for improving sleep quality,” said Dr. Margie Davenport, professor in the Department of Kinesiology, Sport and Recreation, explaining the recommendations in part.
Of course, these guidelines were issued with the intention of supporting postpartum people both physically and mentally. However, it may feel unrealistic to many new parents.
Why these postpartum guidelines feel unattainable
Instead of nodding my head here, I’m left feeling guilty that I might not be exercising as much as I should or getting as much quality sleep as I should, according to Dr. Davenport and his researchers. What about pelvic floor muscle training? I’m lucky enough to shower more than a few times a week, so I haven’t been able to incorporate them into my routine yet.
Some parenting companies have called the guidelines “overwhelming” and “overly optimistic,” and I’m not alone in thinking this way.
“While well-intentioned, these guidelines can feel unrealistic and even burdensome to some new moms if they are not provided with sufficient context,” agrees Dr. Brooke Schulett, a board-certified psychiatrist at Schulett Performance Psychiatry.
It’s important to note that these Canadian recommendations are based on research conducted by exercise physiologists and published in a single journal publication, notes Dr. Jillian Lopiano, Wisp’s chief health officer and obstetrician-gynecologist.
“These are not guidelines accepted by the American College of Obstetricians and Gynecologists (ACOG) or its Canadian counterpart or integrated into general postpartum care,” she continued. “Therefore, while this study is data-driven and some of the information may be helpful, these guidelines should not be considered primary recommendations for postnatal care.”
postpartum exercise
According to the guidelines, getting the recommended 120 minutes of exercise each week reduces fatigue and improves mental health, thereby reducing the likelihood and severity of postpartum depression and anxiety. This new mom wonders when she’ll find enough opportunities to exercise regularly with a limited support network.
“These guidelines assume that the person giving birth has sufficient social support and resources to follow these guidelines,” says FACOG, PMH-C, a board-certified obstetrician-gynecologist and author of the book. then baby comes.
And importantly, as Dr. Lopiano points out, “You should discuss exercise recommendations during and after pregnancy with your doctor to make sure your exercise plan is safe for you.” She adds that the physical activity that’s right for you will largely depend on your medical history before and during pregnancy, birth problems, delivery method, and postpartum complications.
Meanwhile, Dr. Vernon points out that many postpartum people are focused on balancing having a baby with returning to work and other family obligations and responsibilities, making it difficult to adopt an exercise routine right away.
To be clear, any exercise cleared by your health care provider can be very beneficial. However, if your body is not ready, there is no need to feel pressured to hit the gym immediately after giving birth in order to meet some guidelines.
“New moms are already overwhelmed and surrounded by idealistic standards: social media, friends, guidelines, etc.,” says Dr. Schule.
Newborn baby sleep goals
Any first-time parent knows that getting a restful night’s sleep with an infant can be a paradox. Of course, there’s no denying that sleep is beneficial in countless ways, but this guideline feels a little unlikely if you ask me.
For example, new parents are encouraged to avoid screen time before bed. But what’s a mother to do when she wakes up around midnight to breastfeed? Meanwhile, guidelines also recommend establishing a consistent bedtime.
To be fair, Dr. Schule says, “Guidelines acknowledge that continuous sleep is nearly impossible in the newborn period.”
But otherwise, Dr. Vernon called sleep guidelines “patronizing” and added, “While babies may eventually learn to follow a schedule, it’s a learning process for both parents and babies, especially in the first few weeks and months, and can change.”
Additionally, the American Academy of Pediatrics (AAP) recommends that babies sleep in their parents’ room for at least the first six months (ideally a year), making it even more difficult to get a clear night’s sleep, especially if you’re a light sleeper like me.
Finally, Dr. Lopiano points out, the sleep guidelines assume that parents and babies are healthy, the birth is uncomplicated, there is optimal milk production if breastfeeding, and there are no mental health concerns.
If you’re understandably exhausted (raise your hand), Dr. Vernon encourages parents to not be afraid to ask for help getting some sleep, if possible, from a partner, family member or other support person.
pelvic floor care
Pregnancy and childbirth, whether vaginally or by caesarean section, can increase the risk of developing pelvic floor disease. These conditions can be uncomfortable or painful and can affect your daily life and mental health.
New guidelines suggest daily pelvic floor muscle training to prevent urinary incontinence, a very common postpartum symptom. Although Kegel exercises are often recommended for urinary incontinence, it is important to consult a professional before performing pelvic floor exercises.
Experts have previously emphasized that parents Postpartum people should talk to their health care provider if they experience symptoms of pelvic floor problems. Pelvic floor therapy is usually recommended to treat laxity or stiffness in the pelvic floor.
There is no one size fits all
It’s important to note that the researchers behind the guidelines are not recommending an all-or-nothing approach, but rather that “every minute counts and every small change helps.”
The experts we spoke to agreed that research in the postpartum period is overall positive and that small changes can make a difference. But the biggest takeaway is that postpartum guidelines aren’t one-size-fits-all and shouldn’t be offended.
“Remember, the general guidelines are just that,” says Dr. Lopiano. “It has nothing to say about your situation, your experiences, or your personal medical or social needs.”
She says some new parents may find the guidelines helpful with goal setting, structure and organization. But if that’s not you, don’t worry.
