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The Benefits of Fitness and Maintaining an Active Lifestyle During Pregnancy

posted by Fitness Focus    |   February 24, 2019 10:08

The Benefits of Fitness and an Active Lifestyle During Pregnancy

There is so much information out on the internet these days and a lot of it is dated when it comes to pregnancy health & fitness. I am a personal trainer, instructor & certified in nutrition studies- as well as a mom & currently pregnant with my second child. The following is going to hopefully help you make informed decisions when it comes to your specific pregnancy health & fitness journey. ***The following is not intended to be taken as a substitute for professional medical advice. Always seek advice from a physician before starting any kind of nutrition or exercise program.

 

Raelle Housek, Personal Trainer at Fitness Focus with Team Wawryk Pro Trainers

WHY EXERCISE DURING PREGNANCY?

A healthy baby is top priority, your health is just as important BUT 

Your mental state is effected positively through exercise (and your partner will thank you)

Your aches and pain can actually find some relief through exercise

Pregnancy is exhausting for most of us, exercise helps with fatigue and sleep

Birthing a baby takes muscle, core strength and endurance

Fat gain during pregnancy can be limited and fat loss after baby will be easier

1. YOUR HEALTH

When that beautiful child comes into this world, it is going to be your responsibility to care for it 24/7; from feeding to changing and rocking to feeding… to feeding… to feeding… to feeding… you get the point. Those of you with children already know what I mean. Your health is going to need to keep up with the lack of sleep and lack of minutes you have for your own physical and nutritional state. When you take the time to exercise during your pregnancy, it gives your body the strength and endurance to keep up with your growing baby. Through all the holding, cleaning, cooking and running around you will do. I am a much better mom when I am in a good mood, have energy for life and joy to my step. My first son was very colicky, had a ton of trouble drinking my breast milk and would not breastfeed well outside the house without a fit. For a good 4-6 hours he would scream inconsolably and my partner and I would take turns holding and rocking him, giving him drops for his stomach and doing everything we could to keep him comfortable. The time I took for myself to exercise and take care of me was so coveted and gave me the drive some days to keep going.

2. MENTAL BOOST

Mood swings are not uncommon among pregnant women. Exercising on a daily basis is going to help you wade through the emotions that come and go, up and down. Endorphins are chemicals that are released in the body when we exercise which makes us FEEL GOOD; they also interact with the receptors in our brain that reduce our perception of pain. During my periods before pregnancy I felt like a storm of emotions, bulldozing it’s way through the week. The world felt like it was ending, my insecurities made their way to the surface and all I wanted to do was hide away and eat a bucket of chocolate fudge crackle ice cream. The day I took on exercise was the day all of those things faded from 100% to 20%. My week turned into maybe two bad days, and I was able to realize the feelings for what they were (a hormonal tornado) instead of reality. This bled into my first pregnancy, which naturally was full of so many hormonal ups and downs. I was full of insecurity and had a hard time dealing with the dump of hormones that would come. Taking a look back I wish I would have had this knowledge going in. After my first pregnancy I threw myself into exercise, maybe a little too vigorously, but it sure helped with my mental state throughout the hormonal changes after baby. This time around I have been able to keep a level head during those changes (alongside proper nutrition, but that I will hold for another time). There are many studies that show exercise helps with not just your hormones and emotions, but in the end managing depression and postnatal depression

http://time.com/4966319/exercise-depression-study/ 

https://www.telegraph.co.uk/news/2017/08/29/exercise-can-help-new-mothers-manage-postnatal-depression-study/

3. PHYSICAL BOOST

Pregnancy aches and pains are among my least favorite parts of pregnancy. My first pregnancy I didn’t move very much. I worked a desk job and was in the midst of moving into a new home. The puffy water weight was extreme, the weight gain was around 50lbs and my laboring was long. This time around I have kept up my exercise routine, my puffiness is low, but the relaxin hormone released has made my hips very loose and achy. Rolling over in bed, walking, back pain and exercising has all been effected by the pain. However I have found strengthening the muscles around the hips and stretching them out properly has given me so much relief! A lot of pregnancy aches and pain can be attributed to tight or inactive muscles pulling joints out of place. In the end exercising does not aggravate the pain, in fact it helps relieve it! Fancy that. Pair that up with a good chiropractor and massage therapist, and I have been able to continue working out even into this third trimester.

4. EXHAUSTION & EXERCISE

Ahh yes, I’m tired. The biggest issue some face for the lack of motivation to get moving. I’m not going to go on and on here, in the end moving and lifting weight is going to give your body a great sleep. It sounds simple, but it brings muscle fatigue and relieves stress. I wouldn’t recommend exercising within a couple hours before bedtime however, because of the energizing effects it has on your mind. Other factors that can effect your sleep include: nutrition, anemia and apnea; so if you think there is something else going on, I would have a chat with your doctor. If that has given you no answers, then a good nutritionist or registered deitician should be able to help you out. https://www.sleep.org/articles/exercise-affects-sleep/

5. PREGNANCY STRENGTH

When it comes time to push out that baby you are going to want everything working in your favor. Strengthening your body and core is a no brainer, it will only help when it comes time to bring that child into this world. There are so many safe ways to strengthen your body and core that I will talk about at another time.

6. WEIGHT DURING AND AFTER PREGNANCY

First of all I just want you to hear that you have lots of time, time to get back into shape, time to be healthy, time to enjoy the process. Don’t worry about getting your “body back” in record time. Taking the time to exercise and watch your eating during pregnancy will help you gain less fat and help you lose fat when you’re done. Make it easy on yourself for later. Those around you still love you regardless of your weight and if they don’t it might be time to let them go. Take things one step at a time. I’ll post a really good process on how to lose weight properly after baby in another blog. Eat good food, fuel your breastfeeding if that’s what you choose to do, and start tracking what you eat- a lot of this is being mindful of what you’re putting in your body. Lastly find something you enjoy: join a group fitness class, pick up a $20 bike off kijiji, join a dance class, invest in a great stroller for walking or join an outdoors mom & baby walk. Start there, one change at a time, it doesn’t have to happen all at once.

CONCLUSION

Pregnancy is a time to take care of your body and the baby inside.

To read more blogs like this visit https://femaletrainer467632502.wordpress.com/2019/02/21/pregnancy-fitness/

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