The world’s first stand-alone guideline on exercise and sleep for new mothers has been released in Canada, providing evidence-based recommendations that support women’s health in their first year after giving birth.
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In a groundbreaking initiative aimed at supporting women’s health, Canada has unveiled the world’s first stand-alone guideline on exercise and sleep tailored specifically for new mothers.
Developed under the expertise of Margie Davenport, a professor in the Faculty of Kinesiology, Sport, and Recreation, this guideline addresses the complex realities that postpartum women face in their first year after childbirth.
“It is only fairly recently that we have started to recognize that the postpartum period is far more complex than simply transitioning from pregnancy to not being pregnant,” Davenport explains. With challenges such as recovery from a caesarean section, mental health issues, and the pervasive problem of sleep deprivation, the guideline aims to furnish new mothers with evidence-based recommendations.
The evidence gathered indicates that adherence to these recommendations can lead to substantial benefits, including reduced fatigue and enhanced mental well-being. Key findings suggest that engaging in a minimum of 120 minutes of moderate to vigorous physical activity per week can significantly improve sleep quality and promote better mental health. Importantly, those who increase their activity levels within the initial 12 weeks postpartum may experience a 45% reduction in the risk of developing depression, according to Davenport.
To assist mothers in determining suitable physical activity based on their health status, the guideline introduces the Get Active Questionnaire for Postpartum – a pragmatic screening tool designed to identify any medical conditions that may necessitate further advice from healthcare providers.
“It’s really designed as an evidence-based tool to empower women to feel comfortable engaging in physical activity,” Davenport states. Furthermore, the guideline emphasises the critical relationship between sleep quality and maternal health, acknowledging that poor sleeping patterns can raise the risk of depression, cardiovascular disease, and Type 2 diabetes.
New mothers often struggle with their unparalleled challenges when it comes to sleep, as a newborn's erratic sleeping patterns make lengthy, uninterrupted slumber nearly impossible. Nevertheless, the guideline presents actionable strategies to improve sleep quality, such as adopting healthy sleep routines and familiarising oneself with infant sleep techniques, including consistent bedtime practices.
Davenport highlights an essential aspect of the findings, noting that while physical activity may not extend sleep duration, it can enhance the quality of sleep experienced. “You may not sleep longer, you may still have fragmented sleep, but when you do sleep, you sleep better,” she adds.
Additionally, the guideline stresses the importance of daily pelvic floor muscle training to mitigate urinary incontinence risks, assuring women that engaging in physical activity will not adversely affect breast milk quality or supply.
Historically, postpartum physical activity recommendations have been integrated within broader pregnancy guidelines since 2003 and had not seen updates until now. The Canadian Society for Exercise Physiology supports the development of this crucial resource, which was constructed following “gold standard methodology,” involving both the expertise of researchers and consultations with postpartum women and their healthcare providers.
“That’s one of the key differences with this type of guideline,” Davenport elaborates.
“It’s not just coming from expert opinion. It is evidence-based but it was driven by what postpartum women actually wanted to know.” The vocabulary used throughout the guideline has been adapted for accessibility, outlining essential physical, mental, and emotional support for new mothers.
As Davenport points out, the all-consuming nature of caring for a newborn necessitates a flexible approach towards the guidelines. “Every minute counts and every small change will help,” she encourages, underscoring the importance of incremental progress in a new mother’s recovery journey.
Published in a special edition of the British Journal of Sports Medicine, the guideline is accompanied by a collection of systematic reviews and meta-analyses by Faculty of Kinesiology, Sport, and Recreation students, highlighting the significance of this development for maternal healthcare.
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