Reclaiming Your Strength: Your Guide to the 2025 Canadian Postpartum Movement Guidelines

As a pelvic health clinic, we at Blueberry Therapy understand that the postpartum period brings significant changes to your body and lifestyle. That's why we're excited to share the newly released 2025 Canadian Guidelines for Physical Activity, Sedentary Behaviour, and Sleep Throughout the First Year Postpartum. These evidence-based recommendations provide a roadmap to help you navigate your postpartum journey with confidence. The lead author Dr. Margie Davenport is an amazing Canadian researcher and will be a guest on The Hole Shebang Podcast in the upcoming months.

The Key Recommendations: What You Need to Know

The guidelines provide clear direction for postpartum movement that can have profound benefits for your physical and mental health. Here are the main recommendations:

Aim for at least 120 minutes of moderate-to-vigorous physical activity weekly. This should be spread over 4 or more days and include both aerobic activities (like brisk walking) and resistance training.
Daily pelvic floor muscle training is recommended to reduce the risk of urinary incontinence and rehabilitate your pelvic floor muscles.
Begin light physical activity early after birth, then progress gradually toward more intense activity as your body heals.
Early return to activity (within the first 12 weeks) supports better mental health and can help prevent or reduce symptoms of postpartum depression and anxiety.
Limit sedentary time to 8 hours or less per day, with no more than 3 hours of recreational screen time.
Adopt healthy sleep habits to support your mental health.

Let's Talk About Your Pelvic Floor

We're especially excited about the strong focus on pelvic floor health in these guidelines. The research shows that daily pelvic floor muscle training can reduce the risk of urinary incontinence by 37%!

But what does "pelvic floor training" actually mean? Think of it as exercising a hammock of muscles that runs from your pubic bone to your tailbone. These muscles support your pelvic organs, help control urination and bowel movements, and play a role in sexual function.

For optimal results, the guidelines recommend getting instruction on proper technique from a pelvic floor physiotherapist (that's us!). This personalized approach ensures you're engaging the right muscles in the right way for your specific needs.

Starting Your Movement Journey

If you've just had a baby, you might be wondering: "When can I start?" The guidelines encourage initiating light physical activity after childbirth and progressing to more vigorous activity once:

Surgical incisions or perineal tears have sufficiently healed
Vaginal bleeding doesn't increase with activity

Remember, this is an individualized, gradual, and symptom-based progression. There's no one-size-fits-all timeline. Your body has been through an incredible journey, and recovery takes time.

Mental Health Benefits & Our Counselling Support

One of the most powerful findings from the research is that beginning physical activity in the first 12 weeks postpartum is associated with better mental health outcomes. Exercise has been shown to reduce the odds of postpartum depression by 45% and decrease symptoms of both depression and anxiety.

In a period often characterized by significant emotional adjustments, movement can be a powerful tool for supporting your mental wellbeing.

Counselling Services at Blueberry Therapy

While physical activity can significantly improve mental health, we recognize that the postpartum period can bring complex emotional challenges that may benefit from additional support. That's why Blueberry Therapy offers specialized counselling services specifically designed for the postpartum period.

Our professional counsellors understand the unique challenges of new parenthood and provide a safe, non-judgmental space to address:

Postpartum depression and anxiety
Relationship changes after baby
Body image concerns
Identity shifts in motherhood
Sleep deprivation and its impacts
Challenges with breastfeeding and infant care
Balancing work and family responsibilities

Our multidisciplinary approach means your physical and emotional well-being can be addressed under one roof. Our physiotherapists and counsellors work collaboratively to ensure you receive comprehensive care that addresses both your physical recovery and emotional health.

When to Check with Your Healthcare Provider

While most postpartum individuals can safely begin physical activity, some may need to consult with a healthcare provider first. This includes those with:

Severe abdominal pain
Unusual vaginal bleeding
Postpartum cardiomyopathy
Caesarean section with symptoms that worsen with activity
High blood pressure that isn't stable

Your Path Forward

The postpartum period presents unique challenges that can make following these guidelines difficult at times. Remember that any progress toward meeting these recommendations—even small steps—can improve your physical and mental health.

At Blueberry Therapy, we understand that the first year after having a baby is a time of tremendous change. We're here to support you with evidence-based guidance and personalized care as you navigate this journey.

Our team of pelvic health physiotherapists and counsellors can help you develop a holistic approach to your postpartum recovery, addressing both physical rehabilitation and emotional wellbeing. Whether you're dealing with urinary incontinence, pelvic pain, diastasis recti, or struggling with postpartum mood concerns, we offer the comprehensive support you need.

Remember, taking care of yourself isn't selfish—it's essential. By investing in your health now, you're building strength that will support you through the demands of parenthood and beyond.

Would you like to learn more about how these guidelines apply to your specific situation or about our counselling services? We'd love to chat! Reach out to us at Blueberry Therapy to book an appointment with one of our pelvic health physiotherapists or counsellors.

Note: These recommendations are based on the 2025 Canadian Guidelines for Physical Activity, Sedentary Behaviour, and Sleep Throughout the First Year Postpartum, developed by the Canadian Society for Exercise Physiology.