Many women tend to see pregnancy and post pregnancy in one simple phrase "there goes my body"... but it doesn't have to be that way! Quite often, women have been shocked by their amazing resilience, their newfound strength, and... believe it or not, their new and improved body! (Yes, you did read that correct.)
Certainly, due to the fact when you are pregnant you are carrying another human life, there are some restrictions with what activities you can engage in while pregnant. However, you typically are given fewer restrictions after delivery, and your options for exercise become broader. Of course, as always, listen to the guidance of your physician.
While you are pregnant, there are many problems that women face including varicose veins, backaches, leg cramps, swelling, and fatigue. With a proper supervised exercise program, many of these issues can be relieved. From the end of the first trimester on, you'll want to avoid any exercises that involve lying on your back. This can affect blood flow and restrict blood flow to the baby. You will also want to avoid sports in which you could fall or cause trauma to yourself or the baby such as rollerblading, soccer, bicycling, and downhill skiing. Swimming in deep depths can be dangerous as well. If you feel any of the following symptoms, please discontinue your activity immediately and see a physician as soon as you can:
- Vaginal bleeding
- Amniotic fluid leakage
- Headache
- Calf pain and swelling
- Chest pain
- Shortness of breath
- Dizziness
- Or, any signs of preterm labor
One major benefit of an exercise program during pregnancy is that it can also bring along with it, a safer, easier and smoother delivery! Now, that alone is cause for excitement! Many studies have also shown healthier babies as a result of having a mother that stayed healthy and fit during pregnancy. Some believe that this is a result of increased and improved blood flow to the fetus.
After delivery, you’ll likely feel a great amount of pain, and this is normal. Your doctor will be the best judge for how long you’ll need to wait to resume a fitness program. Once you’ve been given the “all clear”, there are areas you’ll want to strengthen right away. Personally, I suffered from abdominal separation, or diastasis recti and didn’t realize it until it was too late. Time is important to remedying this problem. While pregnant, your rectus abdominis (the six pack muscles) separate to create room for the growing uterus. This issue is most common among women pregnant with multiples, petite women, and those with poor abdominal muscle strength. There is something you can do to avoid this separation from becoming a permanent issue. First, you can check to see if you have separation by lying flat on your back, bend your knees and keep feet flat on the floor. Place your fingers across your midline (at belly button) parallel to waistline. Place your other hand behind your head and relax your abdominal muscles. Now slowly curl forward like you are doing an abdominal crunch. With your fingers, feel for both sides of your abdominal muscles. If there is a gap wider than 2 1/2 fingers wide, you most likely have muscle separation. Anything less than that is common. Do not be alarmed if you find a gap only a few weeks postpartum.
If you do not strengthen your abdominals and get this gap narrowed by 6 months post partum, your chances of closing this gap are unlikely. Your trainer or fitness instructor can design a program to strengthen your abdominals and to get your body in great shape.
Now, most of us know all of the health benefits to the baby with breastfeeding, but many do not know how much benefit there is to the mother! An obvious benefit is a decrease in cost. The baby’s food is readily available! Another benefit is emotional health. Studies have shown that when mothers nurse, they show less post partum depression and anxiety than those who fed their babies with formula. Breastfeeding also lowers your chances for breast cancer, ovarian cancer, and uterine cancer! There is one more little known fact about the wonderful benefits to a nursing mother. Breastfeeding burns an average of 500 calories per day! It’s estimated that 20 calories are burned for every 1-ounce of milk produced. Some women find that they cannot keep weight on even when they feel like they’re always eating! If you pair that with effective strength training, then you are set to be fit for life while maintaining a healthy lifestyle.
I recommend that you check with Catalyst Fitness as we will soon be offering Pregnancy and Post Partum Fitness Classes in which nutrition, safety, strength training, and health will be covered and you can be sure you won’t be stuck in the rut of “the baby body”.
