Pre & Postnatal Exercise
Real Mom Advice
I had my first daughter in 2007 and my exercise regimen during pregnancy consisted of climbing into my SUV to go get a cheesesteak. Seriously. It can be really tough to find the motivation to exercise during pregnancy between morning sickness, fatigue and mood swings from changing hormones. After baby finally arrives, our world is turned upside down with new schedules, new bodies and a brand new person we are responsible for 24/7. Up to 80 percent of new mothers can experience the baby blues (feelings of sadness and emotional surges). So many of the new moms I have met in my classes have in some way said to me about that first year, “I just felt so isolated!”
What does all of this have to do with exercise during and after pregnancy? Almost everything: During pregnancy, exercise can make you stronger for labor and delivery; reduce symptoms of swelling, fatigue, nausea, weight gain and more. After birth, exercise reduces the incidence of postpartum depression, increases energy and most valuably it helps you build the strength you need for the sport of… Motherhood.
You can easily Google “postpartum exercise benefits” and find a slew of good reasons to get moving, but once in awhile the best advice comes from moms who have been in the trenches.
I interviewed twenty-five moms from 14 different states, and these were some gems from our conversations:
- Do it. Make time for yourself. It's important to me because even though my body is different, it still gives me confidence to know that I'm making it stronger. I think it's good to get in the habit too, because I want to set an example for my son. – Jessica, mom to 6-month-old Ben
- Although it seems practically impossible at first, make it a priority to you and get the support of your spouse that it needs to be a priority - right there behind feeding your baby. Also, I would've had much more success if I had found a committed workout buddy or group class that fit my schedule. - Kristin, mom to 5-year-old Veronica and 2-year-old Stephanie
- Small strides go a long way. Don't get discouraged if you can't do it as much as you planned, don't be hard on yourself, your plate is full, just doing what you can still helps. –DeAnn, mom to 8-month-old Destiny
- It isn't all about the 30 minutes of exercise we do; rather it's about what you do the other 23 1/2 hours a day. Let's face it; lumberjacks burn more calories than desk workers. - Kristin, Mom to 9-year-old Max and 11-year-old Sierra
- You are going to need your strength to carry that baby around and all of the accessories that go with being a mama. Car seats, strollers and many other things are heavy and you will need to be in shape to lug it all. – Melissa, mom to 3-year-old Ryder and 1-year-old Hali
- With approval from your doctor/midwife and pending you don't have a high risk pregnancy, I would highly recommend exercising as much as you can tolerate in a safe manner throughout the pregnancy. Don't wait until after the baby is born. Strong muscles and good endurance can ease the demands of labor and delivery on your body and of course lead to a quicker recovery. – Renee, mom to 3-year-old Thomas and pregnant with Baby #2
- Do it {exercise} but do what feels comfortable. If you are nursing prioritize nursing and taking care of your overall health so you do not get mastitis. – Katie, mom to 3-year-old Riley and 6-month-old Ted
- I need it for my sanity. I used to say I exercise for my kids. Now I know that I do it for me… exercising has a ripple effect on everyone around me. Family, friends, etc... Everyone benefits from my good mood and health. – Rica, Mom to 6-year-old Emelia, 3-year-old Julian and 1-year-old Elsa
- Once your doctor gives you the green light....find somehow, someway, to get active by starting slow. It won't get any easier so start today. Find your motivation....do you need convenience, buy a treadmill for home. Do you need socialization, join a dance class. Do you like the outdoors, find a tennis partner or get a bike. Do you need/want to keep your baby by your side, buy a jogging stroller and crank up your iPod. Do you need something cheap, buy a $20 home work out DVD and a resistance band. – Delane, mom to 8 year old Connor and 3 year old Allie
- I was surprised (and lucky) that my body bounced back quickly, but that does not mean that I was in shape. I would definitely recommend working out with other moms. The workouts are more enjoyable because you get to spend time with other adults (so important if you are a stay-at-home mom), talk about any concerns or questions that you have about the kids, and have a support system of others who are going through the same challenges - in their workouts and in life. It helps you stay motivated to workout. – Desiree, mom to 2-year-old Brody
Exercise after pregnancy (like pregnancy itself) looks different on everyone. My first pregnancy was all about cheesesteaks. I did a little better the second time—I exercised until my water broke. That’s what’s wonderful about the sport of Motherhood… there is always a do-over.