Postpartum Activity, Sleep and Sedentary Behaviours
June 05 2025
These days there are all sorts of pressure for mum’s to get their ‘pre-baby bodies back’, and any number of ‘experts’ on social media willing to tell us how to do it …
But in the difficult first year postpartum, what does the science actually tell us about activity, sleep and sedentary behaviours???
This 2025 Canadian Consensus statement reviewed all the available literature and came up with the above guideline.
For all the parents who’ve spent time with their newborn… the sleep advice is clearly a recommendation we’d all love to have, but harder to hit!
All postpartum women (without contrary indications) be physically active.
Women with potential contradictions to physical activity seek medical guidance before moderate to vigorous physical activity MVPA (modifications may be necessary).
Accumulate at least 120 minutes per week of MVPA spread over four or more days of the week incorporating aerobic and resistance activities.
Pelvic floor muscle training daily to reduce the risk of urinary incontinence and rehab pelvic floor muscles.
Initiate early mobilisation with light intensity physical activity and progress to MVPA one surgical incisions/tears/bleeding has healed.
Individualised, gradual and symptom based progression towards at least 120 minutes per week of MVPA.
Adopt a healthy sleep, hygiene routine, e.g. avoid screen time and maintain a dark, cool adn quiet environment before bed to support maternal mental health.
Limit sedentary time to 8 hours or less, including no more than 3 hours of recreational screen time, and breaking up long periods of sitting when possible.
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