Revolutionary new research is transforming how we approach postpartum exercise, and it's about time we talk about it. The 2025 Canadian guidelines for physical activity throughout the first year postpartum have finally been published, and they're challenging outdated restrictions that have limited new mothers for generations.

As a pelvic floor physical therapist and researcher witnessing this paradigm shift firsthand, I'm sharing the ten key points from these groundbreaking guidelines that prioritize both physical and mental wellbeing. From encouraging early light activity immediately after birth to debunking myths about waiting 12 weeks for running, these evidence-based recommendations create space for women to trust their bodies and progress at their own pace.

The guidelines take a refreshingly holistic approach, acknowledging that the postpartum period presents unique challenges that might make exercise difficult. Rather than imposing rigid timelines, they advocate for individualized, symptom-based progression and emphasize that some movement is better than none. Most importantly, they recognize the critical role exercise plays in mental health recovery—something I experienced personally during my recent miscarriage journey, where running became my emotional lifeline. This research confirms what many mothers have intuitively known: movement matters for our minds as much as our bodies.

Curious about how these guidelines might change your approach to postpartum fitness? Download the full document from the British Journal of Sports Medicine website and join the conversation about reimagining recovery after childbirth. Share your thoughts and experiences—I'd love to hear how you're navigating your own return to movement!

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