Trigger Warning: This blog post discusses postnatal depression and pregnancy.
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Today I would like to share my personal experience of pregnancy and fitness with you. At the age of 19, I found myself pregnant and despite being involved directly in the fitness industry as a PT, I lacked the necessary knowledge and information to understand the positive impact exercise could have had on my physical, emotional, and mental well-being during pregnancy. Additionally, I didn't have the support or guidance from a trained professional that would have been beneficial. As a result, I erred on the side of caution and chose to be sedentary, avoiding exercise altogether. In hindsight, I deeply regret this choice. Knowing then what I know now could have drastically helped me manage my post-natal depression and weight gain, maintain my fitness and strength, and better prepare myself for childbirth and recovery. The purpose of this blog is twofold: to explore common concerns you may have about exercising during pregnancy and to offer you the guidance and support I wish I had during my own journey into pregnancy and motherhood.
Changes to Our Regime: Embarking on an exercise routine while pregnant can be overwhelming, regardless of whether you are a beginner or someone with significant fitness experience. Navigating through the abundance of contradictory and unqualified advice can be daunting when both your and your baby's health are at stake. As a qualified level 3 ante and postnatal exercise specialist, I am equipped to prescribe a safe exercise regimen tailored to individual needs and experience. I firmly believe that pregnancy does not render you fragile; on the contrary, I want my clients to feel strong both inside and out. I have personally witnessed the boundless strength of mothers, and I am here to help you tap into that strength.
Changes to Our Bodies: Throughout the pre and postnatal periods, women undergo substantial physical changes that can affect their ability to exercise. These changes include weight gain, hormonal shifts, altered posture, abdominal wall separation, and joint instability. Such changes can lead to discomfort, reduced mobility, self-consciousness, and fear of exacerbating existing conditions. It is crucial for women to understand the role of exercise in conjunction with these bodily transformations. Research demonstrates that prenatal exercise reduces the occurrence and severity of back pain, prevents gestational diabetes and high blood pressure. Experts in the field of pregnancy and infant care have identified weight gain during pregnancy as a significant indicator of continued postnatal weight gain [1,2]. Therefore, maintaining a safe exercise regimen during pregnancy not only benefits you at that time but also proves effective in supporting your postnatal health and fitness journey.
Changes in Our Brains: Pregnancy and the postpartum period can be emotionally and psychologically demanding for women. Hormonal changes, sleep deprivation, and adjusting to the responsibilities of motherhood can significantly impact mental well-being. Research indicates that physical activity and a healthy diet are essential factors in regulating mental health. Exercise has been shown to improve mood and balance hormones. While exercise alone cannot replace the need for mental health interventions in cases of postnatal depression, studies demonstrate that it can significantly assist those who are affected.
Changes to Our Confidence: At times, we all experience feelings of isolation or fear of judgment. It is important to acknowledge and explore these emotional states while also recognizing the availability of support. Workout environments can be intimidating for anyone, and dealing with unsolicited advice in public spaces while dealing with pre and postnatal conditions can be particularly challenging. It is crucial to understand that your health and fitness journey is not confined to a specific environment, and as your experience and knowledge grow, so will your confidence.
Changes to Our Schedules: The demands of motherhood, especially during the postnatal period, often leave women exhausted with limited free time. Caring for a newborn, sleep deprivation, family and work responsibilities all contribute to the challenge of finding time and energy for exercise. Unfortunately, I cannot magically grant you more hours in the day, as much as I wish I could. However, I can provide you with a personalized plan that includes clear instructions, ensuring that you can dive right into enjoying exercise without wasting your limited free time on searching for the right fitness routine.
After learning about my experiences and the evidence from specialists, I hope that if you find yourself in a similar situation that you take some comfort knowing you are not alone. I also hope you feel confident that maintaining a level of physical activity during pregnancy is crucial. Whether you choose to conduct your own research or reach out to me for a personalized plan, I wish you the best of luck on your journey. Please feel free to share this post, and stay tuned for more advice on pre and postnatal exercise topics. If you are interested in more information, check out the links below.
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Citations
A note on citations: I strive to provide you with current, scientifically supported information. Whenever I make a specific claim, I will endeavour to include a source for you to explore the research further, if interested.
[1] Nehring, I., Schmoll, S., Beyerlein, A., Hauner, H. and von Kries, R., 2011. Gestational weight gain and long-term postpartum weight retention: a meta-analysis. The American journal of clinical nutrition, 94(5), pp.1225-1231.
[2]Rode, L., Kjærgaard, H., Ottesen, B., Damm, P. and Hegaard, H.K., 2012. Association between gestational weight gain according to body mass index and postpartum weight in a large cohort of Danish women. Maternal and child health journal, 16, pp.406-413.