With COVID-19 wreaking havoc, staying at home is the new normal these days which can make your pregnancy and postpartum experience very different from what you may have expected.
Not being able to interact with loved ones and your community can feel very lonely and isolating.
At the same time, there are so many changes happening in your body and you might be struggling to deal with them.
You want to move but aren’t quite sure how to do so in a way that’s safe and supportive.
You are looking for more relaxation and to feel more prepared for the birthing process as well as stepping into motherhood.
Having a regular pre and postnatal exercise routine can play a very important role in helping you be more accepting towards your changing body, building your confidence, feeling stronger and developing a positive attitude that will carry you through birth and into motherhood. It’s also extremely beneficial for the health and wellbeing of your baby!
How does exercise help during pregnancy and after giving birth?
According to the American College of Obstetricians and Gynecologists (ACOG), regular exercise during pregnancy can help reduce low back pain, decrease your risk of gestational diabetes, preeclampsia (pregnancy-related high blood pressure) and cesarean delivery. It can also strengthen your heart and blood vessels and ease conditions such as sciatica, constipation, fatigue and nausea.
Similarly, initiating or returning to exercise after giving birth is extremely important to restore muscular and core strength, increase energy levels, enhance mood especially since having a newborn can be quite tiring and time consuming, reduce post delivery aches and pains and alleviate stress.
Apart from the physical benefits of movement, participating in group fitness classes (even virtually) allows you to feel more supported during pregnancy and postpartum, often leading to new friendships for mama (and baby!). Sharing personal experiences and information can help to quiet anxious feelings, feel more relaxed and aid in decision-making.
How much exercise do you need to do during pregnancy and after having a baby?
Ideally pre and postnatal women should get at least 30 minutes of moderate-intensity activity most days of the week. If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Add 5 minutes each week until you can stay active for 30 minutes a day. If you were very active before pregnancy, you can keep doing the same workouts with your obstetrician’s approval and some modifications.
What are some of the best and safe ways to exercise during pregnancy and after having a baby?
Walking and swimming are great ways to move your body during pregnancy and after giving birth as they provide a total body work-out but are easy on the joints and muscles. Modified Yoga and Pilates are very helpful when it comes to decreasing stress, maintaining core strength and improving flexibility.
Prenatal Yoga is one of the safest exercise forms for pregnant women as it opens the hips, supports the spine through abdominal engagement and tones the pelvic floor muscles so that you feel more prepared for labor and the birthing process. Postnatal Yoga is really useful when it comes to restoring abdominal and pelvic strength after giving birth.
Breath-work, stretching and meditation infuses a sense of calm and relaxation so that you can tune in to your inner wisdom, learn how to let go of stress and anxiety and feel a deeper connection with your baby.
What modifications do I need to make during pregnancy?
With your doctor’s approval and a few precautions, you can continue to enjoy the benefits of exercise during pregnancy. A few things to avoid:
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Overheating – your body temperature will generally be higher than normal during pregnancy so try to stay away from very strenuous exercise and keep yourself hydrated.
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Movements that can over stretch the belly, for example strong backbends or spinal extension, or compress the belly such as deep forward folds.
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When you twist, focus on “open-belly” movement i.e. twisting from the thoracic spine, the area around your ribs in the middle of your back.
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It’s also advisable not to lie down on your belly towards the end of your first trimester or sooner if it feels uncomfortable.
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After the 4th month of your pregnancy, it’s best not to lie down flat on your back as that can put too much pressure on your pelvis. Use supports like bolsters or angled surfaces to modify movements.
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Use a wall or sturdy chair for support whenever performing any balancing exercise or activity.
It’s more important than ever to tune in to the signals sent by your body during pregnancy. Make sure to take breaks whenever you need to. Take the hint when the body tells you it’s tired and know it’s OK to throw in the towel and REST when you need to.
How soon can I start exercising after giving birth?
It takes your body approximately 6 weeks to recover after a giving birth. If you had a cesarean, you need additional time for muscular healing and any loss of blood. During this time, you can focus on deep breathing exercises that expand and widen your diaphragm and ribcage. This will help you in activating your pelvic floor and provide more stability for your spine and internal organs.
Make sure to get the all-clear from your primary healthcare provider and when you are ready to get back to exercising, start with strengthening work for your deep abdominal muscles and pelvic floor.
Don’t feel like you need to rush yourself. Be kind to yourself regardless of how much or how little you are able to do. With all the changes taking place in your body and life (aka lack of sleep!) and a completely new routine, there is so much to be proud of and celebrate.
You can slowly add in more to your exercise routine when you feel ready. Going for walks with your little one or participating in mommy and baby classes are a great way to ease yourself back into movement and also connect with other women on the same journey as you.
How to love your body as it changes and grows during pregnancy and after birth
Your body will change and grow during pregnancy. For some, it may feel like a struggle to accept its new shape. That, combined with so many confusing messages around what a “good” or “healthy” pregnant body “should” look like, and a heavy emphasis on how to return to a “pre-baby body” can create a lot of pressure to look, feel or act a certain way.
And shame if we don’t fit into that mold.
We want to be clear: there is no “right” way to be pregnant and we do not believe that there is such a thing as “getting your pre-baby body back.”
With all things health and fitness, each of our bodies need different things to thrive and that is also true during this time of growth. Remember – your body is awesome and able to create new life!
This is a great time to be your own self-advocate. Ask questions and learn about what is happening with your body and why. Having a deep level of understanding can help create a source of compassion and connection to your body. For example, during pregnancy your body will start to store fat to ensure that you and your baby are protected, and get all the essential nutrients.
Staying active and sticking with a regular workout routine is a great way to continue feeling capable, strong and accomplished. Focus on work-outs that make you feel good and which keep your core strong.
Journaling and repeating positive affirmations are also very helpful when you find yourself criticizing your shape or worried about gaining weight. Examples of some mantras you can use are:
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My body is charged with a powerful mission—to house, feed, nurture, and protect my growing baby.
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From a place of gratitude and self-respect, I will honor the changes in my body and treat my body with loving care.
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I will feel good about nourishing my body with nutrient-rich food and plenty of water and will exercise my body to keep my muscles and organs healthy and strong.
If you’ve just given birth and fretting about when you’ll get your pre-pregnancy body back, remind yourself that you have a new body now. A body that created, grew and carried and little human inside it for 9 months. A body that can and may feed your baby for several weeks, months or even years. Your new body is stronger and more resilient than ever!
Use this as an opportunity to explore your new body. Find out what is possible and what is needed for you to feel your best. Create a new normal that works for you in your new role as “mom”!
Try your best to surround yourself with people who make you laugh, offer support instead of their opinions and care more about your wellbeing than your weight. Joining a group prenatal Yoga class or body positive fitness studio will offer you the perfect haven to connect to a larger community of open-hearted people!
And don’t be afraid to ask for help. You do not have to do this alone!
Feel free to reach out to us on [email protected] or check out the freebie section on our website for some great resources on staying positive and stress free.
You can also join our Virtual Prenatal Yoga Program for Mamas-to-be taking place from May 14th – July 2nd which is designed to support and empower pregnant women in all stages of their pregnancy, build their confidence and trust and enable them to develop a positive attitude that will carry them through birth and into motherhood.
At a physical level, the Program will enable you to open the hips, support the spine through abdominal engagement and tone the pelvic floor muscles so that you feel more prepared for labor and the birthing process. Through breathing exercises, stretching and meditation you will feel more relaxed and learn how to tune in to your inner wisdom, learn how to let go of stress and and feel a deeper connection with your baby. At Loyobo, we are strong believers in the power of community and the Program will provide a safe space for you to come together and connect with other pregnant women, share your experiences, get useful information and form new friendships.
Click the link below to sign up. Limited spots available.
Not able to join the full program? Email us to find out about drop-in options.