For how commonpostpartum depression is — affecting 1 in 7 women, according to one study, and with Black, Asian, and indigenous people more likely to experience it — it’s frustrating that so many new parents still suffer in silence. The good news is that scientists are continuing to study and look for solutions, including an antidepressant specifically for PPD and — thanks to a new paper — specific guidelines around how exercise can both prevent and treat postpartum depression.
The meta-analysis, published last week in the journal PLoS One, looked at data from 26 studies that included over 2,860 people. The researchers sought to definitively identify how exercise affected postpartum depression, both for prevention and treatment, and to nail down the type of exercise, intensity, and frequency that had the best impact.
They found that aerobic exercise (aka cardio) has a “significant” effect on preventing and treating PPD, “with a greater emphasis on prevention.” The optimal frequency? Three to four moderate-intensity workouts per week, lasting 35 to 45 minutes each. It doesn’t seem to matter what kind of cardio you do, either, the study found. Walking, jogging, cycling, dancing, swimming, water aerobics — as long as it gets your heart rate up, it seems to have a positive effect.
It’s useful information to know if you’re looking to decrease your chances of experiencing PPD or are currently feeling some symptoms (which can include mood swings, anxiety, and sadness). However, it’s worth noting that postpartum depression “likely does not have a singular cause,” Kelly Van Zandt, author of Powerful Postpartum and postpartum care expert currently studying marriage and family therapy, tells SheKnows. “We do know that a birthing mother will experience a sharp shift in hormones and a period of sleep deprivation which can contribute to mood changes.”
There are a multitude of factors that can contribute to PPD, and potential solutions will need to address all of them. “While a mother’s hormonal state, emotional state, physiology, and personal history are critical concerns, contextual factors such as family dynamics, roles, expectations, perceptions, responsibilities, and communication cannot be overlooked,” Van Zandt explains.
Exercise can help to alleviate postpartum depression, as it “is known to release endorphins, uplift mood, improve sleep, moderate hormones, and enhance self-awareness and self-esteem,” Van Zandt says. However, it likely won’t be a cure-all. It’s also worth noting that the study found that both solo or group exercise was effective for helping with PPD, though Van Zandt notes that supervised programs (like working with a trainer) are safer for pregnant and postpartum women. Plus, team-based or group exercise can help foster a sense of community, which in turn can decrease stress and improve wellbeing for mothers, according to studies.
Along the same lines, let’s acknowledge that three to four workouts a week might be a lot for some new moms. “Many new mothers often discover a lack of time and energy to engage in regular exercise,” Van Zandt says. “While the benefits of exercise are well-documented, it is crucial to avoid a one-size-fits all approach.” For some, “prescriptive exercise may fold into their lives beautifully and offer some stabilization of mood.” For others, adding yet another task to an overwhelming to-do list “may present more challenges than relief.”
When it comes to preventing and treating PPD, it’s about what works best for you, on an individual level. If you find yourself with the time and energy for exercising, you might find it helpful to know what type and frequency of exercise are best. If not, there are other treatment options available. Make sure to talk to your doctor if you’re worried about PPD or are experiencing symptoms to discuss the best treatment plan for you.
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