Exciting news for new parents and healthcare professionals! The 2025 Canadian Guideline for Physical Activity, Sedentary Behaviour, and Sleep Throughout the First Year Postpartum has just been released—and Physiotherapist Tamara is here to break it down for you.
Developed through a rigorous analysis of the latest research, these guidelines aim to improve maternal health outcomes in the critical first year after childbirth. As physiotherapists specialising in Musculoskeletal and Pelvic health, we’re thrilled to see clear, evidence-based recommendations that support postpartum recovery and long-term wellness.
Why These Guidelines Matter
The recommendations are designed to address a wide range of physical and mental health concerns that commonly affect postpartum individuals. Here's a look at what they target:
Key Health Outcomes:
Anxiety and depression
Breastfeeding support
Cardio metabolic health (including blood pressure and diabetes risk)
Injury prevention
Low back and pelvic pain
Postpartum weight retention
Pelvic floor dysfunction and urinary incontinence
Additional Considerations:
Musculoskeletal and chronic pain
Fatigue and fear of movement
Faecal incontinence and prolapse
Sexual health and function
Infant development and growth
Top Recommendations from the New Guidelines
Here’s what the experts now recommend to support a strong, healthy recovery postpartum:
🟢 120 minutes per week of moderate to vigorous physical activity, spread over at least 4 days. This should include a mix of aerobic and resistance training.
🟢 Begin or resume physical activity within the first 12 weeks postpartum, as long as wounds (from C-section or perineal tears) have healed. Gradual, symptom-based return is best.
🟢 Light activity (like walking and gentle pelvic floor exercises) should be encouraged for everyone, even in the early days, to avoid the risks associated with activity restriction.
🟢 Daily pelvic floor muscle training is recommended to support recovery and reduce the risk of urinary incontinence. A Pelvic Health Physiotherapist can provide invaluable guidance here.
🟢 Limit sedentary time to under 8 hours per day. Break up long periods of sitting and aim to keep recreational screen time under 3 hours.
🟢 Prioritise sleep—establish a consistent routine, keep your sleep space cool, dark, and quiet, and minimise screen use before bed.
And if you have any medical concerns or conditions, don’t skip a chat with your healthcare provider before starting moderate to vigorous activity. In most cases, a personalised plan can still allow you to safely benefit.
When to Pause and Seek Medical Advice
If you experience any of the following, get medical clearance before jumping into more intense activity:
Severe abdominal pain
Worsening incision pain after C-section
Unusual vaginal bleeding
High blood pressure that’s not stable
Eating disorders or signs of malnutrition
Shortness of breath at rest
Chest pain with exercise
Dizziness, fainting, or excessive fatigue
Leg pain or swelling
Recent fractures, infections, or neurological symptoms
Our Favourite Postpartum Pearls
As physiotherapists, here are some key takeaways we loved and want to share with you:
✨ Exercise doesn’t affect breastmilk quality or quantity—or your baby’s growth. But your hydration and nutrition are key, especially while breastfeeding.
✨ Your body is changing rapidly—invest in a supportive sports bra to protect your comfort during activity.
✨ Sleep matters—a lot. Easier said than done with a newborn, but quality rest improves mental health, healing, and reduces injury risk. Good news? Physical activity also supports better sleep.
✨ You need support! These guidelines explicitly state that social, emotional, and practical support from partners, family, friends, and society are essential in allowing postpartum people to engage with the recommendations.
It Doesn’t Have to Be All or Nothing
We know these guidelines can feel overwhelming, especially with the demands of infant care. But here's our main takeaway: the evidence shows that every little bit counts. Even small steps toward these recommendations can lead to meaningful improvements in physical and mental well-being guideline here.
You've got this—and we're here to help. Postnatal appointments can be booked with our Physiotherapy team here.
📖 Want to dig deeper? You can read the full guideline here.
By Tamara Ranspot, Physiotherapist