Walking May Reduce Postpartum Depression Symptoms
Researchers say walking for 15 minutes a day may also help reduce symptoms of postpartum depression. Learn how walking complements treatment.
- A new study suggests that for some women, brisk walking for 15 minutes a day may also help alleviate symptoms of postpartum depression.
- While symptoms may improve, the researchers emphasize that exercise is not a panacea, but a complement to a more holistic treatment.
- It’s better to walk more than less, but remember that all exercise is for a bigger goal.
According to a review of studies in the Journal of Women’s Health, brisk walking for just 15 minutes a day can help alleviate some of the symptoms of postpartum depression (PPD).
They found that walking significantly reduced symptoms of depression clinically. While 15 minutes is enough to show results, more walking tends to be better, especially moderate-intensity walks of 90 to 120 minutes per week.
About the Study
The researchers looked at five studies published between 2000 and July 2021 that focused primarily on postpartum depression and the effects of walking, rather than aerobic exercise in general. The study included 242 participants, with an average age of 28 years, all of whom were diagnosed with mild to moderate depression after pregnancy and childbirth.
If you can take your baby out three to four times a week for half an hour, or even 15 minutes each time, our findings suggest that you will feel very differently.
— Marc Mitchell, PhD
Dr. Mark Mitchell, a co-author of the study and an assistant professor at the University of Ontario’s School of Kinesiology at the University of Western Ontario, said walking is helpful because most people can walk, and newborns can do the same. He added that this doesn’t even need to be done every day, just done on a regular basis.
Dr Mitchell said: “If you can take your baby out three or four times a week, for half an hour, or even 15 minutes, our findings suggest that it will make a big difference in how you feel.”
In addition, it can have long-term effects, Mitchell noted. The researchers found that the improvement in symptoms persisted even after the participants stopped walking the program for 3 months. In addition to potentially improving postpartum depressive symptoms, previous studies have highlighted other benefits of walking in the postpartum period.
For example, the researchers note that a 2020 study published in the journal Gait and Posture found that walking can significantly improve balance, which is often a problem during postpartum pregnancy. In this study, even walking on a treadmill helped reduce the risk of falling and improve gait overall.
Challenges of Postpartum Depression
According to the U.S. Centers for Disease Control and Prevention (CDC), postpartum depression isn’t just “postpartum depression,” it describes worry, sadness, and fatigue in the first few days after having a baby. Symptoms of postpartum depression tend to be more severe and last longer, and the U.S. Centers for Disease Control and Prevention estimates that about one in eight women experience postpartum depression.
Symptoms include crying more often than usual, feeling angry, staying away from loved ones, feeling numb or losing contact with your baby. People with postpartum depression also say they fear they will hurt their babies and feel guilty for not being a good mom or doubting their ability to take care of their babies.
Dr Mitchell said it was important to find more strategies to address postpartum depression, as many people still experience barriers in accessing mental health treatment. He noted that they may face social stigma, cannot access treatment due to racial differences in treatment availability, and may require long waits for care, especially during the COVID surge.
Dr. Mitchell says that while walking is not a substitute for treatment, it can help control symptoms during a more holistic care process.
Every Step Counts
According to Emmanuel Stamatakis, PhD Professor of Physical Activity, Lifestyle and Population Health at the University of Sydney and senior advisor to the British Journal of Sports Medicine, if you can incorporate physical activity into your day, you don’t necessarily need structured exercise.
The message here is not to feel stressed to achieve a specific amount of exercise, but to exercise more and more frequently.
— Emmanuel Stamatakis, PhD
The World Health Organization’s recent activity guidelines, which include pregnant women and the postpartum population, recommend that everyone participate in 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of high-intensity exercise, per week.
However, Dr. Stamatakis noted that all sports can be counted towards this goal. For example, climbing stairs from one floor of the house to another, or doing chores that involve a lot of walking, weight lifting, and stretching exercises, can be counted as exercise goals.
Dr. Stamatakis said: “Simply put, all exercise is important and people need to understand the importance of exercise to health.” “The message here is not to feel stressed to reach a specific amount of exercise, but to exercise more and more frequently.”
Developing a regular postpartum walking habit can help reduce postpartum depression symptoms and can also improve your sense of balance and gait. When deciding when to start walking treatment, it is safe to consult a healthcare provider.
