Postpartum Anxiety Workout: Try Strength Training | ok + good

cassis Postpartum anxiety has been on the rise since the start of COVID-19. This happens when someone experiences severe anxiety after becoming a parent. These feelings often get out of control And capture your thoughts,” according to the Cleveland Clinic. And while sleep, emotional support, and psychological help are all critical interventions in alleviating the effects of postpartum anxiety, new research suggests that strength training may also provide some relief.

The A non-randomized study published in Canadian health and fitness magazineAnd the Followed 19 women less than nine months postpartum who participated in a biweekly strength-based group exercise program created by Les Mills For a total of eight weeks. While it is worth noting that this study is very small, and we need more robust research on postpartum women’s mental health, the findings she did She begins to shed light on how effective physical fitness can be in improving the mental health of new mothers.

At the end of the study, the researchers identified two main outcomes of observation via a questionnaire given to all participants. First, they note that the exercise regimen reduces ‘condition anxiety’ –Which means fleeting but very emotional anxietyBefore and after each exercise class. Next, they noted “a significant improvement in meeting basic psychological needs (competence), and a significant improvement in autonomic regulation (internal motivation),” the study authors wrote.

Interestingly, however, no increase in self-efficacy or improvement in depression, perceived stress, or ‘trait anxiety’, which is characterized by anxiety that goes through many situations, has been reported.

However, the positive results are worth it if you’re a new mom (or soon to be), according to Peggy Lu, Ph.D., A licensed psychiatrist who trained with him Postpartum Support International. “The results are not surprising to me, especially in the first few months after childbirth, when mothers often experience such drastic life, role, and physical changes,” she says. “There is a large body of evidence supporting physical activity and exercise as a way to reduce anxiety.”

According to Dr. Lu, three aspects of the research are key to understanding the kind of support newborn mothers really need. “What caught my attention in the study was the shape of the group, that women could bring their babies, and that this happened within the first nine months after delivery,” she says.

“Spending regular time aimed at investing in and strengthening your body can re-empowerment and restore a sense of self-care and identity that is often forgotten in the daily tasks of raising an infant.” —Peggy Lou, Ph.D.

Exercise is powerful in itself because there is significant research to suggest that moving your body can make your mind a safer and happier place. “Spending regular time aiming to invest in and strengthen your body can re-empowerment and restore a sense of self-care and identity that is often forgotten in the daily tasks of raising a baby,” she says. plus, given The childcare crisis has left thousands of women without proper assistanceThe fact that class is a show can’t be overlooked either.

“Finally, there is always something powerful about being around women at a similar stage in life and Parenting that can rest assured that you are not alone‘ says Dr. Lu.

We hope that future research will delve deeper into the roots Fat phobia that can also contribute to postpartum anxietyand adds Linda Paget, PhD university therapists. “I think one very important factor that I haven’t seen mentioned is the issue of stigma and fear of obesity. Any focus on losing weight, or ‘losing baby weight,’ or other messages about smaller body size is better,” he continues. Stigma and fat phobiaBoth contribute to an eating disorder, increased symptoms of anxiety and depression, and make exercise spaces a hostile, not supportive environment for anyone in the larger body,” says Dr. Paget.

Dr. Lu says new moms can put this research into practice by adding strength training to their daily routine (even if it is literally only 10 minutes twice a week). “I think offering online options for just about everything following Covid is something mothers can really benefit from,” she says. “Joining a live online class from home is now an option. Even getting a few moms together for a weekly zoom and sharing a screen showing a short yoga video can creatively mimic the same structure as this study but with greater flexibility.”

Move in with this 10-minute postpartum workout:

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