Merendi Health
Australian research indicates that 1 in 10 women will experience depression during pregnancy and that 1 in 6 women will experience postnatal depression in the first after the birth of their baby. Signs of antenatal or postnatal depression can include negative emotional behaviour and thoughts that last longer than 2 weeks during pregnancy or after birth. In this article I want to talk about post-natal depression and how exercise can help with managing symptoms and improve your overall mood.
The most common treatment for postnatal depression is psychological therapy, medication and even hospital admission for severe cases. However, many treating doctors forget to discuss emotional support from family, friends and parent groups or even get home help to lessen the burden on new mothers. Exercise and good nutrition is also often forgotten by treating doctors when coordinating a treatment plan for new mothers.
Maintaining a mother’s emotional wellbeing and physical health is the key to helping them manage symptoms of postnatal depression. Getting regular exercise, eating well, resting regularly and finding ways to reduce stress can go a long way to relieve postnatal symptoms.
Regular exercise can be an effective way to relieve some forms of depression and it is often a neglected strategy for the treatment of depression, especially in women who have post-natal depression. It has been widely proven that people who exercise regularly experience depression and anxiety less severely than those who do not exercise regularly.
Regular exercise of moderate intensity can be an effective treatment by itself for mild to moderate depression. Research also suggests that exercise can further assist depression in individuals who have only had a partial response to an antidepressant medication.
How does exercise help improve symptoms of depression?
Regular exercise may increase levels of serotonin in the brain.
Serotonin is a neurotransmitter involved in mood, sleep, libido, appetite and other functions, and has been linked to depression. Exercise may also increase endorphins, which are chemicals in the brain with ‘mood lifting’ properties.
Regular exercise may also help improve depression by:
- Increasing energy levels
- Improving sleep
- Providing a distraction from worries and stress
- Burning up stress chemicals, like adrenaline and cortisol, which promotes a more relaxed state of mind
- Providing social support and reducing loneliness, if exercise is done with other people
- Increasing a sense of mood, control and self-esteem
- Reducing chemicals in the immune system that can worsen depression. It also boosts your immune system so you are less likely to become ill and better able to ward off illness.
Both aerobic exercise (e.g., brisk walking, cycling or jogging) and resistance or strength training (e.g. Pilates, yoga, light weights) have been found to be beneficial for depression.
The physical benefits of regular exercise include:
- Improved cardiovascular fitness
- Reduced risk of premature death
- Reduced cholesterol level
- Reduced blood pressure
- Maintenance of healthy weight
- Improved muscle tone.
There are many Personal Trainers, Physiotherapist and Accredited Exercise Physiologists who run specific exercise programs for post-partum mothers as you need to take things slow after having a baby. It is recommended that you wait at least 4 – 6 weeks after having a baby, and after you have had your review with obstetrician and/or midwife before starting resistance training. You may also need to complete an assessment before you are allowed to start exercise classes such as Pilates or Yoga.
Tips for mums wanting to start exercise after having a baby;
- Start with walking – take the opportunity to put the baby in the pram and get some fresh air,
- build up slowly as your fitness improves,
- If you experienced issues during childbirth or you had a caesarean be sure to speak to your doctor before starting any exercise,
- If you are unsure about what exercise is safe for you to perform then seek advice from an Accredited Exercise Physiologist and Physiotherapist who can guide you,
- If choosing an exercise class ensure the instructor has suitable qualifications and that the classes cater for post-natal mothers,
- Remember to keep yourself well hydrated, especially if you are breastfeeding.
