Ok guys…
The long awaited 2025 updated guidance for return to exercise post partum is finally here!!!
There has previously been some debate on how and when to incorporate MVPA (moderate-to-vigorous physical activity) after child birth, largely due to lack of research and medical professionals wanting to err on the side of caution when it comes to this very sensitive time period. Some caution is due as the first year after birthing a child is no joke, let alone the first 12 weeks. Unfortunately, this gap in communication has lead to confusion and uncertainty for post partum individuals, many of which greatly desire to get back to their normal selves in a safe and effective manner. Well, hold on to your pelvic floors ladies!!
ARE YOU READY FOR THIS….????
Antiquated approaches to post partum care and return to active life styles are being debunked by new research that is giving the GREEN light to exercise and mobility!
While there are still some research gaps to be further addressed, the road has been paved to allow for greater understanding in this much needed “grey area”.
In a consensus statement titled, “2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum”, (released this February and intended for health care providers, qualified exercise professionals and policy makers, as well as post partum individuals and their infants), you will find the following guidance and more:
1. Aim for 120 minutes of Moderate to Vigorous Physical Activity (MVPA) per week
- Postpartum women and birthing individuals without contraindications are advised to work toward at least 120 minutes of moderate-to-vigorous physical activity, such as brisk walking or cycling, spread over four or more days each week. This includes a balanced mix of aerobic and resistance training for comprehensive benefits.
2. Start early—with care
- Begin with light-intensity activities (e.g., gentle walking, pelvic floor muscle exercises) and increase activity levels gradually based on healing and symptoms. A symptom-based, individualized progression is recommended to safely return to MVPA.
3. Begin MVPA within the first 12 weeks postpartum
- Initiating or returning to MVPA within the first 12 weeks after childbirth is strongly recommended to support mental health and reduce risk of depression.
4. Screen for safety first with the Get Active Questionnaire
- A self-administered screening tool called the Get Active Questionnaire for Postpartum helps identify any medical or health-related contraindications before starting or resuming MVPA.
Click HERE for the link to the Get Active questionnaire for postpartum self screening to return to MVPA and HERE for the full consensus statement research.
Engaging in MVPA postpartum is associated with:
- 45% lower odds of postpartum depression,
- 37% reduced risk of urinary incontinence,
- 28% reduced risk of type 2 diabetes,
- Improvements in body weight, BMI, lumbopelvic pain, anxiety, fatigue, triglycerides, and mental well-being—without increased injury risk or impact to breastmilk.
Furthermore, sedentary behavior has been found to have adverse effects on overall health during the post partum period including: poor sleep quality, mental health decline, increased risk of obesity, and decreased musculoskeletal and cardiovascular health. All of these are correlated with an increased risk of mortality.
Remember, always consult with your doctor or healthcare professional about your specific status prior to initiating any new exercise routine. These guidelines are intended to be just that, and individual needs will vary based on previous activity level and contraindications.
Final Takeaway
The 2025 postpartum guidance offers clear, evidence-backed targets for safely resuming moderate to vigorous physical activity—backed by a thoughtful, individualized, and supportive framework. It strikes a balance between strong health benefits and the real-world challenges of early motherhood, encouraging that every step, no matter how small, brings you closer to better health.
If you’d like a post partum evaluation so you know exactly what is going on with your body, we are here for you or any questions you might have so don’t hesitate to reach out. Share this with a pregnant or post partum mama you know so we can empower more women to take charge of their health and fitness with confidence!
Keep It Moving Guys!
With Love & Wellness,
Jess and the Moment of Truth Team 💜
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