Pregnant or Postpartum?

You’re in the right place.

We often prepare for major events in life: a new job, a move across the country, getting married or running a marathon, among many other things. But when it comes to pregnancy and giving birth, many people do not tend to prepare with the same level of care. Sure, we spend hours dreaming up the perfect nursery, brainstorming baby’s name, and (ideally) taking an infant CPR class, but what about preparation for the birthing parent?

Pregnancy places high stress demands on the body, similar to other major athletic events, and just like we train for a 5k, we should train for pregnancy, labor and delivery. Pregnancy involves weight gain, alignment shifts, changes in center of gravity, increased intra-abdominal pressure and hormonal changes.

The postpartum era also comes with a slew of changes; a new body that was powerful enough to create and birth a human being, all of the hormones, many sleepless nights and oh, did I mention, you’re now responsible for said human being. Life as a new parent is a roller coaster and a life I wouldn’t trade for any other. That being said, we can train our bodies to better adapt to the demands of being a parent- carrying a newborn in one hand while opening a heavy door, kneeling for bath time, bending over a crib/changing table multiple times a day.

Pregnancy, Birth and Parenthood are demanding.

Let’s work together to better prepare your mind and body for every step of the way so you can enjoy the little and big moments.

Benefits of Exercise for Expecting Parents

  • Minimizes weight gain

  • Reduces risk of gestational diabetes by half if regular exercise occurs in the first 20 weeks (5 months) of pregnancy

  • 40% reduction of risk of major pregnancy complications such as hypertension (high blood pressure) and preeclampsia

  • Prevents pregnancy pains and injuries

  • Reduces risk/severity of nausea, constipation, heartburn, indigestion, swelling and varicose veins

    • Exercise increases circulation and improves digestion

  • Improves sleep, mood, energy and self-esteem

    • Exercise endorphins reduce anxiety and depression symptoms 

  • Facilitates easy labor because exercises increases endurance

  • Expedites postpartum recovery and the ability to do ADLs (activities of daily living) with less discomfort

Postpartum Benefits of Exercise

  • Move with ease and less discomfort performing parenthood ADLs (activities of daily living)

  • 1 year postpartum: 75% of pregnant people returned to pre-pregnancy fitness levels due to pregnancy exercise compared to 30% pregnant people who did not exercise

  • Return to activities you love quicker (ex. running, tennis, pilates, swimming, hiking, you name it!)

  • Core Recovery Protocol to rebuild your core and pelvic floor strength, reduce stress incontinence (goodbye leaking!),

Labor & Delivery Benefits of Weight Bearing Exercise During Pregnancy

  • 75% reduction in maternal exhaustion 

  • 75% reduction in the need for  forceps or C-section 

  • 80% reduction in the need for oxytocin and medical interventions due to fetal heart rate abnormalities

  • 30% reduction in the duration of the active labor phase

  • Including everything listed under benefits of exercise for expecting parents

Benefits of Exercise for the Baby

  • Improve placental function

    • placenta provides all the oxygen and nutrients to the baby

  • Improve health at birth; higher APGAR scores

  • Decreases risk of premature labor or low birth weight

  • Improves baby’s ability to manage the stresses of labor and recover quicker

  • Improves cardiorespiratory health, even into childhood

  • Decrease risk of becoming overweight/obese as a child

  • May improve intelligence, language and memory

Sources

Dempsey et al., 2014; Meah et al., 2020; ACSM, 2014; Goodwin et al., 2000; Cram & Hyatt, 2003; Clapp, 1998, 2002; Reynolds, 2013, 2015; Wolfe et al., 1994; Berkowitz et al., 1983; Hall & Kaufman, 1986; Clapp & Little, 1995; Moyer et al., 2016

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