New mums should be encouraged to do at least two hours of moderate to vigorous exercise in the first three months after giving birth, a study suggests. The postpartum period brings an increased risk of issues including depression, weight retention, diabetes and sleep disorders, particularly for pregnancies that involve complications.

Experts from the Canadian Society for Exercise Physiology analysed evidence from 574 previous studies. They recommended activities such as brisk walking and strengthening exercise, as well as daily pelvic floor muscle training to reduce the risk of urinary incontinence and steps to improve sleep quality and duration.

Writing in the British Journal of Sports Medicine, the panel said: “The weeks and months following birth are a period of abrupt changes in physiological and psychological health.

“Although physical activity is a well-established mode to improve health outcomes in most populations, the postpartum period presents unique challenges and barriers to physical activity participation (eg, mode of delivery, breastfeeding, pelvic floor dysfunction, mental health, infant care).

“Clear guidance is severely lacking for postpartum women and people and their healthcare providers on how to appropriately engage in postpartum physical activity.”

The study paper noted that “every person’s postpartum journey is unique” and in some cases infant feeding pattens and disrupted sleep may make it difficult for women to achieve the recommendations.

Some women may also need to wait until surgical incisions or perineal tears have healed before increasing their activity levels.

But where possible getting at least 120 minutes of moderate to vigorous activity could lead to “clinically meaningful health benefits”, the researchers said.

The guidelines added: “For postpartum women and people experiencing difficulties meeting the targets in this guideline any progress — even if small — in meeting physical activity targets can improve maternal physical and mental health, and any reductions in sedentary behaviour may improve cardiometabolic health.”