A simple act like walking can have mental and physical health benefits for someone living with postpartum depression.
Feelings of sadness, anxiety, or distress are common after pregnancy. In up to
Various
Something that may seem small, like moving every day, can have bigger, positive effects when it comes to postpartum depression.
This article discusses some of the benefits of walking for postpartum mental health and offers tips for taking that first step.
Mental health walks became popular during the COVID-19 pandemic as a way to get out of the house and spend time in nature. But does walking improve mental health enough to affect postpartum depression?
According to research, it does. In an
Another
That’s not to say other types of physical activity don’t help, though. The following activities have also
- aerobic exercise
- yoga
- dance
- water exercise
- resistance training
- gymnastics
The
How does this translate to walking? A brisk walk (about 2.5 miles per hour) is considered a moderate-intensity activity. To achieve 150 minutes per week, you should try walking for about 30 minutes per day (though longer walks may have additional heart benefits).
Aiming for daily walks of 20 to 30 minutes is a good start. This will put you well within the range found to offer mental health benefits in postpartum depression (90 to 120+ minutes per week), even if you miss a couple of days.
Getting moving when you have a newborn can be challenging, especially when it feels like the exhaustion doesn’t end. You’re not alone: Studies found that up to two-thirds of people experience fatigue during the postpartum period, a figure that doesn’t appear to change over the next 2 years as the infant gets older.
Fatigue refers to an extreme sense of exhaustion, tiredness, or lack of energy that makes it difficult to carry out your regular activities.
One
Research also links fatigue to an
Exercise
It’s no surprise that fatigue is common in the postpartum period, given that up to 97% of women report having sleep problems. But in some cases, fatigue may be caused by other underlying issues, like anemia (which affects the blood’s ability to carry oxygen). If you experience pronounced or prolonged fatigue, a healthcare professional can help you determine whether something else may be contributing to these feelings.
The great thing about walking is that you can do it anywhere — even in your own home with the help of a treadmill and other exercise equipment. This can make it easier to walk when it’s convenient for you, without having to worry about the weather.
When possible, though, evidence suggests that walking outside may have added benefits. According to a
As reviewed by the American Psychological Association, spending time in nature offers a variety of benefits that can help improve mental health and emotional well-being. Although nature walks aren’t always accessible for everyone, integrating them into your schedule when you can may provide additional benefits to improve your mood and reduce symptoms of postpartum depression.
In addition to the physical and mental health effects of walking, a walking club offers several other benefits, such as a sense of community and support.
A walking club doesn’t need to be a large, official group. You can ask a friend or neighbor to join you, even just a couple of times a week.
Having someone to talk with who can help provide emotional support during this time can also provide additional benefits for postpartum mental health.
Postpartum depression is a serious concern for many new parents, but there are options available to help you navigate and address these feelings. In addition to professional support, simple steps like taking a walk can have a positive effect on your mental health.
If you find it difficult to get started, talk with your healthcare team about your concerns. You may need additional support to address any underlying health issues that may be affecting your physical and mental health.