The weeks and months following childbirth mark one of the most significant transitions of a mother’s life. In addition to recovering physically, adjusting to a new routine, learning how to care for a newborn and getting far less sleep than your body and mind need, new mothers are also navigating intense hormonal shifts that can take months to regulate.
If you are pregnant or postpartum, you are likely familiar with the term baby blues, that describes the common, temporary period of sadness that occurs in new mothers in the days following childbirth. This is caused by the steep drop-off of estrogen and progesterone in the body. For some women, however, the emotional changes extend beyond the temporary period of about two weeks indicating potentially more serious mental health challenges.
Physical exercise after childbirth can help to support and relieve symptoms of depression in tandem with therapy and/or medication. The important thing is finding movement that fits where you are in your postpartum recovery, and implementing it in a way that feels approachable and attainable.
Here we’ll cover what to know about postpartum depression, when to contact your physician, how exercise may help, when you can safely return to activity, and how Brain-Body Therapy can help you build movement into your mental health routine.
What Is Postpartum Depression and Why Does It Happen?
Postpartum depression (PPD) is a serious but treatable mental health condition that affects mood, energy, daily functioning, relationships, and the experience of caring for a new baby. It is estimated that more than 10% of women who are pregnant or have recently given birth experience depression, and or accompanying mental health conditions.
It can begin soon after delivery or develop weeks or months later. Research notes that many episodes of perinatal depression begin within 4 to 8 weeks after birth, although symptoms can occur outside that timeframe.
Postpartum depression vs. the baby blues
It’s normal to experience emotional ups and downs as your hormones regulate postpartum.The baby blues commonly involve mood swings, irritability, worry, crying, and exhaustion during the first two weeks after childbirth, however these symptoms tend to improve on their own.
Postpartum depression is different. Symptoms tend to be more persistent, severe, and can be deeply disruptive to everyday life. Symptoms mimic those of Major Depressive Disorder (MDD) and include persistent feelings of sadness, emptiness, worthlessness, irritability, anger, exhaustion, anxiety and more.
Not every woman experiences PPD in the same way. Some women may primarily experience anxiety, irritability, or exhaustion rather than feeling distinctly sad.
What causes postpartum depression?
There are multiple factors that can contribute to postpartum depression. The physical and hormonal changes following pregnancy and childbirth occur alongside:
- sleep disruption
- physical recovery
- changes in relationships and responsibilities and
- the psychological transition into parenthood
These challenges can affect anyone, regardless of whether the pregnancy was planned, whether childbirth went smoothly, or how prepared someone felt to become a parent.
When to seek help from a therapist or doctor
If you are experiencing these symptoms, it is imperative that you speak to your primary physician or maternal health specialist. You do not need to wait until symptoms become severe or receive a formal diagnosis before asking for support.
If you are having thoughts of suicide or harming yourself or your baby, seek immediate professional help or emergency care. Postpartum depression is treatable, and urgent support is available.
How Exercise Helps With Postpartum Depression and Post-Pregnancy Health
Exercise is not a replacement for professional treatment when you have PPD, but it can be a valuable component of a broader recovery plan. A growing body of research supports physical activity as an intervention for postpartum depressive symptoms, which helped to inspire the Brain-Body Therapy mental health exercise program.
At a glance, working out when experiencing symptoms of postpartum depression include:
- Mood and stress regulation
- Body confidence and a sense of control
- A structured daily routine
- May support better sleep and relieve fatigue
Let’s explore these benefits of exercise for post-pregnancy health in more detail below:
Exercise supports brain and stress regulation
Physical activity affects several systems involved in mood and stress regulation. Exercise can influence neurotransmitter activity, including systems involving serotonin and dopamine, while also increasing the release of endorphins and other signaling molecules involved in mood and pain regulation.
Exercise may also influence the body’s stress-response systems. Regular physical activity can help the body adapt to stress and may reduce some of the physiological effects associated with chronic stress.
These biological effects are only part of the picture, however. The benefits of postpartum exercise are also psychological and behavioral.
Movement can rebuild confidence
Pregnancy and childbirth can dramatically change how you experience your body. You may feel weaker, more fatigued, or simply unfamiliar with yourself. Gradually becoming stronger can provide tangible evidence that your body is recovering and provide a semblance of control when you feel otherwise.
Completing a short walk, a few strength exercises, or a gentle mobility session may seem small, but those accomplishments can be significant, especially when your time and energy are being nearly exclusively poured into your child.
Exercise can create structure
New parenthood can make your days feel unpredictable. Exercise can provide one small piece of routine.
Consistency that fits your current life is more realistic and sustainable than trying to return to your pre-pregnancy fitness level. It’s why Brain-Body Therapy’s founders created an app with daily workout routines for depression specifically.
It’s important to not overwork yourself when getting back into exercise after giving birth. Listen to your body and implement Brain-Body’s targeted depression workout routine at your own pace.
Exercise may improve sleep and fatigue
Sleep deprivation is a major part of early parenthood. Though exercise cannot eliminate nighttime feedings or a baby’s sleep schedule, it may help to support sleep quality and overall physical well-being.
Regular physical activity can also improve cardiovascular fitness and muscle strength and make everyday physical demands feel more manageable. Research examining postpartum exercise has found reductions in depressive and anxiety symptoms, although results vary depending on the type, intensity, duration, and structure of the exercise program.
It’s important to remember that the goal isn’t to exercise yourself out of depression, but to give your brain and body another evidence-based tool for recovery.
When Can You Start Postpartum Exercises?
Your return to exercise depends on factors such as your delivery method, pregnancy and delivery complications, pelvic floor health, bleeding, pain, surgical recovery, fitness level, and overall medical condition. Postpartum exercise is not a one size fits all experience and there is no single postpartum timeline that works for everyone.
For someone who had a healthy pregnancy and uncomplicated delivery, the American College of Obstetricians and Gynecologists (ACOG) says it is generally possible to resume exercise soon after birth, often within a few days or when you feel ready. If you had a cesarean birth (C-section) or any birth complications, you should ask your obstetric care provider when it is safe to resume exercise.
Brain-Body Therapy’s exercise program for depression was built to accommodate people at all fitness levels. As you ease in, the simplified workouts, breathing exercises, and light cardio included in the daily workout routine can be applied at your own pace.
Easing Into Your Postpartum Workout Routine
Early movement is not the same thing as returning to a full workout routine. Gentle walking and basic mobility may be appropriate early in recovery for some women. Structured cardio, resistance training, running, high-impact exercise, and more demanding abdominal work may need to wait until your body has recovered further.
ACOG recommends gradually returning to exercise as medically appropriate and tailoring activity to the type of delivery and presence of complications. As you progress, your routine may eventually include aerobic activity and muscle-strengthening exercises. If an exercise causes pain, increased bleeding, pelvic pressure, dizziness, or other concerning symptoms, stop and contact your healthcare provider.
How Brain-Body Therapy Supports Postpartum Recovery
Knowing that exercise can help is one thing. Knowing what to do when you’re exhausted, overwhelmed, depressed, and caring for a newborn is an entirely different challenge.
Brain-Body Therapy was created by a personal trainer and mental health specialist who understands the importance and challenges of maintaining both physical fitness and mental health. A parent herself, she knows how difficult it can be to prioritize your own well-being during parenthood and designed Brain-Body Therapy’s programming accordingly.
Brain-Body Therapy’s mental health exercise app offers diagnosis-specific exercise programs designed to make movement more accessible at home. The workouts are beginner-friendly and designed to progress gradually rather than expecting you to immediately perform at your pre-pregnancy level.
A Variety of Helpful, Low-Impact Exercises for Depression
Brain-Body Therapy incorporates different forms of movement, including zone 2 cardiovascular exercise, strength training, breathing techniques, and mindful movement. When combined, these approaches are intended to support both physical health and the mental and behavioral factors that influence well-being.
What sets Brain-Body Therapy programming apart from many other postpartum exercise plans is that the focus is not on physique or the common expectation of bouncing back to a pre-pregnancy body. Its focus is to help you reconnect with your body, build strength and confidence, create healthy routines, and use movement as one tool for supporting your mental health.
Take the First Step With Movement
Postpartum depression can make even simple tasks feel impossible, however this experience is not permanent and treatment is available.
If you are struggling, talk with your healthcare provider and tell someone you trust how you’re feeling. If you are open and ready for movement, start by taking a short walk or try a low-impact, beginner-friendly workout and give yourself permission to start and stop as needed.
Exercise may not be the entire answer to postpartum depression, but research increasingly supports it as one useful part of postpartum mental health care. Brain-Body Therapy makes that process more approachable by bringing professionally designed exercise routines into your home and specifically tailoring programs around mental health needs.
You don’t have to wait until you feel completely better to start caring for yourself.
Explore Brain-Body Therapy’s custom exercise programs and take your first step toward better mental health through movement.
