This week our specialists at Ritah Maternity Care have been discussing the benefits of pre and postnatal fitness and why it is important for expecting and new mothers to prioritise their physical health.
Pregnancy is a beautiful and transformative experience, but it can also be physically and emotionally challenging. As a result, many women may feel hesitant or unsure about exercising during and after pregnancy. We take a look at Pre and Postnatal Fitness and how staying active during this time can have numerous benefits for both the mother and the baby.
Why is Pre and Postnatal Fitness Important?
Pregnancy and childbirth can take a toll on a woman’s body, causing changes in weight, posture, and muscle strength. Staying active during and after pregnancy can help alleviate some of these physical changes and improve overall well-being.
Maintains a Healthy Weight
Pregnancy can cause weight gain, which is necessary for the healthy development of the baby. However, excessive weight gain can lead to complications during pregnancy and childbirth. Regular exercise can help expecting mothers maintain a healthy weight and reduce the risk of gestational diabetes and high blood pressure.
Improves Mood and Mental Health
Pregnancy and postpartum can be emotionally challenging for many women. Hormonal changes, sleep deprivation, and the demands of caring for a newborn can lead to mood swings and feelings of anxiety or depression. Exercise releases endorphins, which can improve mood and reduce stress and anxiety. It can also provide a sense of accomplishment and boost self-esteem.
Prepares the Body for Labor and Delivery
Labor and delivery can be physically demanding, and staying active during pregnancy can help prepare the body for this process. Regular exercise can improve endurance, strength, and flexibility, making it easier for women to cope with the physical demands of childbirth.
Speeds Up Postpartum Recovery
After giving birth, the body needs time to heal and recover. Exercise can help speed up this process by promoting blood flow and strengthening muscles. It can also help new mothers regain their pre-pregnancy strength and energy levels.
What are the Best Types of Pre and Postnatal Fitness?
Not all exercises are suitable for pregnant or postpartum women. It is essential to consult with a healthcare provider before starting any exercise routine during or after pregnancy. Some of the best types of pre and postnatal fitness include:
Prenatal Yoga
Prenatal yoga is a gentle form of exercise that focuses on breathing, stretching, and relaxation techniques. It can help improve flexibility, reduce stress, and prepare the body for childbirth. Prenatal yoga classes are specifically designed for pregnant women and are led by certified instructors who can provide modifications for different stages of pregnancy.
Low-Impact Cardio
Low-impact cardio exercises, such as walking, swimming, or cycling, are safe and effective for pregnant women. These activities can help maintain cardiovascular health, improve endurance, and reduce the risk of gestational diabetes and high blood pressure. It is essential to listen to your body and avoid overexertion while engaging in low-impact cardio exercises.
Strength Training
Strength training can help maintain muscle mass and improve overall strength and endurance during pregnancy. It can also help prepare the body for the physical demands of labor and delivery. However, it is crucial to use proper form and avoid heavy weights or exercises that put too much strain on the abdominal muscles.
Postnatal Pilates
Postnatal pilates is a low-impact exercise that focuses on strengthening the core and pelvic floor muscles. These muscles can become weakened during pregnancy and childbirth, leading to issues such as incontinence and back pain. Postnatal pilates can help new mothers regain strength and improve posture and balance.
Real-Life Examples of Pre and Postnatal Fitness Success
Sarah’s Story
Sarah was an active woman who loved to run and lift weights before becoming pregnant. However, during her pregnancy, she experienced severe back pain and was advised by her doctor to stop exercising. After giving birth, Sarah struggled to regain her strength and energy levels.
She decided to work with a certified pre and postnatal fitness trainer who helped her safely and gradually return to exercise. With the trainer’s guidance, Sarah was able to regain her strength and energy and even completed a half marathon six months after giving birth.
Maria’s Story
Maria was a new mother who was struggling with postpartum depression. She felt overwhelmed and disconnected from her body after giving birth. She decided to try postnatal pilates classes, and it changed her life.
Through postnatal pilates, Maria was able to reconnect with her body and regain her strength and confidence. The classes also provided her with a supportive community of other new mothers, which helped her feel less alone in her struggles.
Staying active during and after pregnancy can have numerous benefits for both the mother and the baby. It can help maintain a healthy weight, improve mood and mental health, prepare the body for labour and delivery, and speed up postpartum recovery. If you are a fitness professional, obtaining a pre and postnatal fitness certification can help you safely and effectively train pregnant and postpartum women. With the right knowledge and support, women can stay active and healthy during this transformative time in their lives.
We hope you have found this article helpful and if you would like more advice or to chat to our team on Pre and Postnatal services click here
