2025 Guidelines for physical Activity in the first year postpartum

The British Journal of Sports Medicine has put out a 2025 consensus statement on physical activity recommendations in the first year postpartum based on analysis of seven systematic reviews (meaning they analyzed seven studies that had already reviewed the available research on the topic). After reading it, here were my key takeaways for people to know:

POSTPARTUM PEOPLE ARE ENCOURAGED TO GET 120 MINUTES OF MODERATE OR VIGOROUS ACTIVITY PER WEEK to see improvements in physical and mental health

To many postpartum people this may sound impossible, but stay with me. This goal is something to be worked up to by about 12 weeks postpartum, and it should be gradual and based on your tolerance (This is where physical therapy or specialized postpartum training can be so helpful). Even a brisk walk counts as moderate activity, so it doesn’t mean one has to jump into an intense exercise program.

STARTING LIGHT PHYSICAL ACTIVITY DURING THE EARLY POSTPARTUM PHASE IS ASSOCIATED WITH BETTER HEALTH OUTCOMES

Though rest and adequate healing are very important, this study showed that starting to get moving early had more health benefits. Taking into account your own healing timeframe and individual medical needs, starting to do gentle activity like light walks can be very helpful within the first 6 weeks postpartum.

Higher frequency of physical activity was more effective at reducing depressive symptoms

This study found that when exercise was spread over 4 or more days, there were greater reductions in depressive symptoms. Thinking about 120 minutes of exercise a week may sound daunting, but taking a 30-minute brisk walk 4 days a week can meet the guidelines and help your mental health. Or that could be 18 minutes of exercise every day!

Daily pelvic floor muscle training directed by a pelvic floor physical therapist is recommended to reduce urinary incontinence and reduce barriers to other activities

This one is no surprise to me as a pelvic floor physical therapist, but it’s important note when research supports pelvic floor work. I’d like to emphasize that training directed by a pelvic floor physical therapist is the recommendation. Every person will have different pelvic floor needs in the postpartum phase, and you’ll see the most benefits if you have a program that is tailored to you!

The postpartum phase has unique barriers to achieving these recommendations, but any progress towards increasing activity has benefits for the physical and mental health of birthing people

This is essential to remember. A lot of us like to see things as black and white, but postpartum is a whole lot of gray. As I like to say to my clients, anything is better than nothing. If you are not hitting all of these recommendations, you can still be helping your physical and mental health by working towards them! Any increase in activity will be beneficial, so do what feels manageable and ask for help. This study noted the importance of flexibility and help from your community to work towards increasing activity.

eVERY POSTPARTUM Person’s journey is unique, and each will have their own timeline in returning to physical activity

Guidelines are just that, guidelines. They will not fit everyone exactly, or look the same for everybody. I think all of this information is most useful if one thinks of it as a framework for shows you evidence-based ways to help your mental and physical health. If you aren’t achieving these recommendations, you may just be moving on your own timeline due to your own individual circumstances. And any little thing you do to increase activity can bring you benefits.

Physical therapists can help you progress back to being physical active postpartum. please use us as resources!

You do not have to try get back to physical activity alone. Pelvic floor physical therapists like myself can assess you postpartum, provide you with a tailored exercise program, and help work through some of the barriers to getting more active. As a parent myself, I also empathize deeply with the postpartum phase and love to help people through it!