Exercise for Maternal Health
As we navigate through the stages of motherhood - pre-natal, pregnancy, and post-natal - it’s easy to overlook the importance of staying active. After all, it takes a whole lot of energy to grow new life, and new bubs are rarely synonymous with a good night's sleep...
The effort is worth it, however, since exercise play a crucial role in supporting maternal health and well-being.
Whether you're preparing to conceive, carrying a baby, or navigating the challenges of postpartum recovery, regular physical activity offers a wide range of benefits that are essential for both mom and baby.
The Benefits of Exercise During Pregnancy and Beyond
First, let’s talk about the why.
Exercise during pregnancy isn't just about keeping fit; it's about creating a healthier environment for both you and your baby.
Some of the key benefits include:
Improved Circulation: Regular physical activity helps increase blood flow, which ensures that both you and your baby get the nutrients and oxygen needed for optimal health.
Reduced Risk of Gestational Diabetes: Exercise can help regulate blood sugar levels, reducing the risk of gestational diabetes.
Stronger Muscles and Joints: Pregnancy places extra strain on your body, particularly your back and legs. Strengthening these muscles through low-impact exercises can help alleviate discomfort and prevent injuries.
Better Mood: Physical activity stimulates the release of endorphins, helping to combat stress and anxiety - common feelings at all stages of parenthood.
Faster Postpartum Recovery: Staying active before and during pregnancy can speed up recovery after birth by improving cardiovascular health, muscle tone, and overall fitness levels.
Exercise Tips for Pre-Natal, Pregnancy, and Post-Natal Phases
While exercise is incredibly beneficial, it’s important to approach it thoughtfully at each stage. Below are some practical tips for staying safe and active throughout your maternal journey:
Pre-Natal Exercise Tips
Consult with Your Doctor: Before beginning any exercise program, especially if you're trying to conceive or have been recently pregnant, it’s important to get the go-ahead from your healthcare provider.
Start Slowly: If your workouts haven't been consistent ahead of your pregnancy journey, ease into exercise. Begin with 15-20 minutes of moderate exercise, such as walking or body weight exercises, and gradually build up over time.
Focus on Core and Pelvic Floor: Strengthening the core and pelvic floor muscles can help support your growing belly and prepare for childbirth.
Exercise During Pregnancy
Aim for Consistency: The American College of Obstetricians and Gynaecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise per week during pregnancy, such as walking, swimming, or stationary cycling.
Low-Impact is Key: Opt for low-impact exercises to minimise strain on your joints. Pilates and resistance training are also great options for improving flexibility and relieving muscle tension.
Stay Hydrated: Pregnancy can make you more susceptible to dehydration. Be sure to drink plenty of water before, during, and after exercise.
Post-Natal Exercise Tips
Wait for Clearance: After childbirth, it’s essential to wait until your doctor clears you for exercise. Typically, this is about 6-8 weeks postpartum, but every recovery is different.
Start with Gentle Movement: Once cleared, begin with gentle activities like walking and pelvic floor exercises to strengthen and rebuild muscle tone gradually.
Listen to Your Body: Postpartum recovery takes time. If you experience discomfort or pain, take a break and consult with a healthcare provider. Don’t rush back into intense workouts.
Conclusion
Exercise is a powerful tool that can improve both your physical and emotional health at every stage of motherhood. Whatever stage of the journey of parenthood you may find yourself on, regular physical activity will help you feel your best.
Always listen to your body, stay hydrated, and consult with your doctor when needed. With the right approach, exercise can be a game-changer for your maternal health journey!
If you're not sure of where to start, or need some professional guidance to help you with the confidence and accountability to take those first steps, why not speak with our team? For a complimentary call to discuss your training needs, follow the link below!
