Beyond the Hospital Bag: Overlooked Postpartum Prep

Much of your pregnancy prep will focus on what to pack in your hospital bag or what to put on your baby registry, but there are a few simple things you can prepare for to make your postpartum experience a little easier. These aren’t complicated; they’re just practical things you may not think about until you're already in the thick of it.

Here are some suggestions to help you feel more supported at home in those early weeks.

Hydration You Don’t Have to Think About

One of the simplest ways to support recovery and breastfeeding is by drinking enough water, but when your days are filled with feeding and changing diapers, it can be easier said than done. I recommend filling a few stainless steel water bottles and keeping them in the places around your home where you spend the most time: your nightstand, couch, and feeding chair. I can remember several times after feeding my daughter, her falling asleep on me, and me being stuck on the couch, wishing I had my water bottle, thinking about nothing but thirst, and not waking a sleeping baby.

To mix things up, you might enjoy mixing in electrolyte powders occasionally. There are plenty of clean options that aren’t overly sweet or artificial.

Easy Food That Supports Postpartum Recovery

You won’t always have time (or hands) to make a full meal. Having easy-to-grab, nutrient-dense snacks like protein bars, trail mix, and yogurt drinks can give you quick energy and keep you from running on empty, which affects everything from your mood to your milk supply.

Snacks that are high in fiber can also help prevent constipation, which is a really common issue in the early postpartum weeks. Hormone changes, pain medications, and decreased movement all play a role. A fiber-rich diet, along with staying hydrated, can reduce the need to strain, which is especially important to protect your pelvic floor muscles.

If you were given antibiotics during labor or recovery, adding a probiotic supplement or probiotic-rich foods may help support your gut health and reduce digestive issues.

Small Comforts That Matter More Than Expected

Joint pain often begins from the ground up, and if you’re rocking back and forth on hardwood floors or spending more time at home barefoot, you may notice discomfort in your feet, knees, or hips. Consider purchasing a new pair of slippers or house shoes that take into account arch support if your feet have flattened or a larger size if your feet have grown during pregnancy. 

A baby-safe laundry detergent is another good item to have on hand. Newborn skin is sensitive, and it’s common to see rashes or irritation from heavily fragranced products. Starting with a gentle detergent can save you from having to troubleshoot later.

And finally, if you drink coffee or tea, a mug warmer is a must. Instead of reheating the same cup over and over, you actually get to drink it warm, even if it takes you three hours. Eliminating the frustration of cold coffee goes a long way.

Final Thoughts

You won’t be able to plan for everything postpartum, but having a few of these things ready can make those early days feel a little less overwhelming. It’s not about creating the perfect setup. It’s about making small choices now that support your body and ease some of the mental load later.

Resources

In addition to supporting moms during and after pregnancy through exercise and core training, I serve as a human health contributor for Grove Co. Grove brands are carefully vetted by expert physicians and meet a higher standard for human and environmental health. Their Healthier Home Guide makes shopping for non-toxic water bottles, quality probiotics/fiber supplements, and natural laundry detergents easy.

Debunking Two Common Myths About Prenatal Exercise

If you’re pregnant and looking to stay physically active, you’ve probably come across a lot of information about exercise during pregnancy, some of which can be confusing or even misleading. In this article, we'll focus on two of the most common misconceptions that frequently appear in searches and provide you with accurate, up-to-date information based on guidelines from the American College of Sports Medicine (ACSM) and the American College of Obstetricians and Gynecologists (ACOG).

Misconception #1: "You shouldn't start exercising if you weren't active before pregnancy"

One of the most persistent myths about prenatal exercise is that if you weren't physically active before pregnancy, you shouldn't start during pregnancy. This misconception can prevent many moms-to-be from reaping the benefits of exercise during pregnancy. Back in the day guidelines were much more conservative out of caution and frankly because the research just hadn’t been done. However, both the American College of Obstetricians and Gynecologists and the American College of Sports Medicine encourage people with uncomplicated pregnancies to engage in regular physical activity, regardless of their pre-pregnancy fitness level. These expert obstetric and exercise organizations are very clear about the benefits of prenatal exercise which include preparing your body for the physical demands of pregnancy and childbirth, better weight management, reduced risk of gestational diabetes, and enhanced mental well-being.

You might find that pregnancy it’s an ideal time for you to start an exercise program. It’s a time in your life when you’re pausing to think about wellness, consider your health, and begin to adapt your habits and schedule. Exercise and physical activity can be incorporated into those thoughts and you can begin to prioritize physical activity as you make changes.

If you are new to exercise or haven’t been exercising consistently, the first step is shifting your mindset. Exercise should be used to support your pregnancy, so past exercise goals or routines may not apply to this stage of your life. Secondly, when you’re ready to get started, you should approach it as a gradual progression. This means little by little you’ll increase the duration of your workouts, the intensity, and the challenge level of exercises. You can begin with as few as 5 minutes of mobility each day and move toward being physically active for 30 minutes most days of the week. 

As always, your healthcare provider should be your resource if you’re concerned that you have complications or contraindications to exercise. However, if you have a healthy and uncomplicated pregnancy, I’d like you to get moving!

Misconception #2: "You should keep your heart rate below 140 bpm while exercising"

Another common misconception is the outdated guideline that pregnant women should keep their heart rate below 140 beats per minute (bpm) while exercising. This advice, once widely promoted, is no longer supported by ACOG or ACSM. No one "target" heart rate is appropriate for all pregnant moms.

Instead, both ACOG and ACSM recommend that pregnant women engage in moderate-intensity exercise, which can be gauged by the "talk test" – being able to carry on a conversation while exercising, but not being able to sing. This level of intensity typically corresponds to a heart rate of 60-80% of your maximum heart rate, which varies depending on your age and fitness level. However, this guidance is not a “maximum” and it is not to create fear of going over that moderate intensity. Many elite athletes work at higher intensities, and research shows that HIIT exercise is safe for moms and babies. So rather than focusing on or fearing the heart rate, or number, focus on getting your body moving at a moderate intensity.

Hopefully, these two misconceptions about prenatal exercise will continue to dissipate so more moms embrace physical activity during pregnancy. By understanding that it's safe and beneficial to start an exercise program during pregnancy, even if you weren't previously active, and by focusing on moderate-intensity exercise rather than a specific heart rate limit, you can confidently use exercise as a tool in your prenatal care plan. Use the power of exercise to feel strong and confident throughout each trimester!

If you’re looking for tips to get started, download 5 Tips to a Strong Core.

Outdoor Exercise for Postpartum Moms: 3 Things to Consider

Giving birth can put incredible strain on a woman's mind and physique, resulting in changes that may make it difficult to feel connected with your body. Fortunately, readjusting to exercise can help you restore muscle strength, promote healthy weight management, and raise energy levels. 

These benefits can be increased, as well, when you choose to transfer your workouts outside. That's because research shows that outdoor exercise can provide a significant, positive impact on your mental health postpartum, especially when it comes to dealing with stress and anxiety. However, you might feel nervous if you're unsure where to start with these workouts or are a little conscious about the prospect of exercising in public. Here are some things to consider that may help you adjust to the process and even boost your confidence as you try outdoor exercises: 

Progress Not Perfection

Even if you have been cleared for exercise at your postpartum appointment, it's a good idea to ease into your exercises slowly. You can start with 10 to 20-minute walking routes to acclimate your body for aerobics. For core strength training, find your favorite park and bring a blanket and the baby. You can do simple exercises like heel slides and glute bridges. Other outdoor exercise options include swimming or outdoor yoga.

Of course, it's essential to check in with yourself and ensure you are not overexerting, overheating, or risking injury to your recovering body. It's normal to struggle and think negatively about yourself and your new exercise regimen, so treat yourself kindly. Practicing positive self-talk and changing your mindset from "It's so hard!" to "This will make me feel better." will allow you to move forward and prepare you mentally and physically for the next part of your motherhood journey.

Don’t Forget Outdoor Safety: Sunglasses and Sunscreen

A great accessory to use during your outdoor exercise is a pair of sunglasses. Sunglasses protect your eyes from the sun's UV rays and glare from its light. Choosing a durable, scratch-resistant pair is critical since you will be moving a lot. Oakley models like Frogskins and Exchange can offer excellent sports performance with the latest technologies for eye protection—all while providing lightweight frames to fit an active lifestyle. Using a strap or a band can be an excellent solution to keep your shades in place while you break a sweat. So grab a pair of flattering sunnies, and get outdoors!

New moms often worry about the baby’s exposure to sun, but don’t forget about your sunscreen, mama! Keep a small tube in your diaper bag, stroller, or next to your workout water bottle so that you can have it for all of your outdoor physical activities.

Suit up in Empowering Activewear

Not only does “look good, feel good” apply to your daily clothes, but that motto applies to your workout gear too. The right outfit can give you the confidence and motivation to exercise outdoors. However, it’s not all about the style, your outdoor workout gear can make or break your comfort during physical activity. Top athletic brands offer heat and cold gear, keeping you warm in the winter with lightweight clothing, and helping you wick sweat in the summer. Find a few outfits that you feel comfortable in and that are appropriate for the season.

Takeaway

Exercising outdoors is particularly beneficial for a new mother's physical and mental health. Of course, it's important to consider your safety, comfort, and confidence levels before embarking on your outdoor fitness endeavors. 

AUTHOR BIO: Donnie Holm is a freelance writer and a proud mother of three. When not working, she delights in creating handicrafts with her kids and enjoying the warm embrace of sunlight, a steaming cup of tea, and the thrill of a good book.

The Rise of the Active Mom Movement

If you're reading this, chances are you're part of the powerful movement of moms committed to exercising through pregnancy and beyond. You should feel empowered and proud to be part of this growing revolution. I recently presented at a global conference for the fitness industry and shared information on trends, challenges, and opportunities. I thought you might be interested to see what’s happening in Mom Fitness too!

A Glimpse at Mom Fitness Today

I’ve been fortunate to witness just how many moms are prioritizing physical activity and fitness during and after pregnancy. At Active Mom Fitness in Philadelphia, PA we use functional strength and core training as a tool so that moms can comfortably adapt to the body’s changes during pregnancy and safely return to physical activity after having a baby. It’s evident with apps like Peloton adding natal options, and the number of elite athlete moms competing during and after pregnancy, that exercise and sport during and after pregnancy is here to stay.

Unfortunately, the fitness industry hasn’t quite caught up with this demand. Maternal exercise researchers are moving us forward, but we’ve gone years without sufficient prenatal or postpartum-specific studies to inform exercise programs, especially when it comes to more vigorous activity and sport. There is a recent study that I hope fitness professionals get their hands on. Researchers show that both the mother and the fetus can tolerate high-intensity exercise (they did 10, 1-minute intervals at 90% or more of their maximum heart rate). Of course, every pregnancy is different, and your individual fitness level, abilities, and pelvic floor muscle tolerance matter. But isn't it motivating to see more evidence backing this up so you can feel safe doing the activities you enjoy?? I hope maternal researchers continue to push this field so that moms have evidence-based exercise programs to follow through motherhood.

A stat that I hope improves is that up to 60% of pregnant mamas aren't getting adequate exercise guidance from their doctors. Although doctors are not trained in exercise prescription, with collaboration between obstetricians and qualified pre/postnatal exercise specialists this gap can be closed. Moms don’t deserve to feel overwhelmed and alone navigating exercise through motherhood, we have enough on our plates! The increased awareness through professional athletes competing and moms like yourself demanding more support will help our cause, but there is still work to be done.

It’s Not Easy

Despite this movement toward more exercise and activity through the stages of motherhood, moms face very real barriers. You may have to deal with mixed messages about exercise. One day it's "put your feet up," and the next it's "slay your bounce-back goals!" You have misguided influencer narratives to contend with and old-school thinking to debate.  

One element that I always educate fitness professionals about in my continuing education courses is the fear factor. If you've ever felt intimidated, anxious, or confused about working out during or after pregnancy, you're not alone. For many a difficult conception journey, traumatic birth experience, or even mom guilt can enhance anxiety and fears around exercise and you may need support to navigate those feelings.

And of course, there are always the obvious challenges like fatigue, aches, nausea, and the whole life-changing experience of new motherhood thing. That is where a community like Active Mom Fitness can be helpful. You’re motivated not just by your personal trainer, but getting practical suggestions and support from moms going through the same experience. Additionally, every exercise class or session is designed with those factors in mind. Trust me, as a mom myself and after working with hundreds of moms, “I get it” and I want to help you get through it so that you can exercise until your due date, and feel confident getting back to physical activity after having your baby!

What Was The Point of This Article

I just wanted to let you know that: 

1. If you’re continuing to set goals, seek support, and keep moving then you’re part of this amazing growing movement of Active Moms and you should be proud. 

2. Based on the research, the field of pre/postnatal exercise and sport is growing, but we’re not where we need to be. However, when it comes to healthcare and fitness, work with people who are seeking updated evidence so they can provide you with the best support

3. There will always be challenges. Know it’s a journey through motherhood and it doesn’t have to look perfect. Find someone who can help you navigate the challenges and sift through the noise.

Let’s keep moving, moms! 

If personal or group training doesn’t work for you, know that the self-paced library is building and I’ve taken the approach that I use in the studio and put it into digital step-by-step programs so moms in or outside of Philadelphia, PA have access to quality programs designed just for moms!

If you’re just getting back to exercise after having a baby (6 weeks to 6 years out!) try this self-paced core progression. If you’ve just finished pelvic floor PT, transition back to exercise with this program (2 coaching sessions included!).

The Best Pregnancy Exercises for Beginners

I’m assuming since you’re reading this that you are new to prenatal exercise so let’s take a second to acknowledge the important step you’re taking for the health of you and your baby.

In this article, I want to share with you advice on choosing cardio and strength exercises, but first I have a disclaimer. I don’t like using the word “best” because there is no “best exercise for X trimester”. Every prenatal exercise program should be personalized and exercise selection should be based on your needs and abilities. However, as a beginner, you may not realize what those exercises are or where to begin, so this article is to help get you started so that you can stay physically active during pregnancy. If you haven’t exercised in a while or never have exercised before, this article is for you.

Best Cardio Exercise During Pregnancy

The prenatal exercise guidelines recommend accumulating 150 minutes of moderate activity each week, and aerobic or cardio exercise is one component of physical activity. As a beginner, it’s important to understand intensity and progression. Unless you’ve been told otherwise, I’d recommend moderate-intensity exercise. Rather than relying on your heart rate during pregnancy, determine your intensity based on how hard it feels you’re working. You’re experiencing many cardiovascular changes so heart rate monitoring may not be the most reliable for you. The good news is that research indicates using a scale that measures your perceived exertion correlates well with heart rate zones. Moderate-intensity exercise should feel like you’re overall workload during the workout feels like a 4-5 on the modified Borg scale. You can also consider the talk test. Moderate-intensity exercise should feel like you can talk, but you’re too winded to sing. 

To reap the benefits of aerobic activity you do need to challenge yourself, so keep in mind if you’re walking at a pace of 3mph on the treadmill now and that feels like moderate intensity, as you progress and become more aerobically fit, you may need to increase the speed or incline to reach that same intensity. I say may because as you progress in pregnancy, you also might feel more winded due to the baby taking up more space. This also means that although casual walks are great because moving is important during pregnancy, to receive aerobic benefits your walking intensity needs to be more than a leisurely stroll. 

The other advice I’d give you to determine the best cardio exercise during pregnancy for beginners is to consider the impact level of aerobic exercise. Impact refers to how hard the exercise is on the joints. The harder the exercise on the joints, the more muscle strength is required to endure the impact and prevent injury. Exercises are usually categorized as high or low impact. Running, skiing, gymnastics and jumping are examples of high impact. Walking, yoga, biking, elliptical, and swimming are examples of low-impact activities. 

As a beginner, the best aerobic exercise during pregnancy is low to moderate impact. If you’re inexperienced or haven’t worked out in a while, then pregnancy is not the time to test whether your body can handle high-impact activities. Added pregnancy weight may also make high-impact activities more uncomfortable, so choose an activity that you can do safely and comfortably. 

Best Strength Exercises During Pregnancy

The prenatal exercise guidelines also mention strength training as a component of exercise during pregnancy. Health and fitness organizations generally state that resistance training should be performed on all major muscle groups like the back, chest, quadriceps, and hamstrings twice per week. Although you may want sculpted biceps or triceps, isolating the smaller muscle groups is not the most beneficial goal during pregnancy. Your priority should be to be able to perform all major movement patterns, which target all of the major muscle groups. 

As a beginner, you’ll reap the benefits of an uncomplicated program. An example of this is a full-body circuit performed twice per week. Your circuit should focus on hitting all of the major movement patterns/muscle groups that you need to be able to move well and without pain throughout each trimester. 

Here is an example circuit

• Squat pattern: Body weight squats

• Push pattern: Dumbbell chest press

• Lunge pattern: Forward lunge

• Pull pattern: Supported single-arm dumbbell row

• Hinge (movement at the hips): Glute bridge

• Anti-rotation (keeping your body from being pulled to one side, like when holding a heavy purse in one hand): Pallof press

• Core with pelvic floor: Dumbbell front raise (exhale on the lift while engaging your deep abs toward your spine and lifting your pelvic floor muscles)

Remember there are hundreds of exercises and a variety of ways to structure and select them so feel free to substitute any of them. As you advance, you can vary the exercise by adding more weight, changing the equipment, increasing the reps/time performing the exercise, or going through the circuit for more rounds. 

So in summary, the takeaway points are: 

1. The best aerobic exercise for most moms-to-be is going to be low impact and moderate intensity. 

2. The best prenatal strength program for beginners is one that is full body and covers all of the major muscles/movement patterns, using a resistance that you can perform 10-15 reps without strain or breath holding. 

3. The best prenatal exercises that help you stay active during pregnancy, are ones that you enjoy and are those that you can do consistently and without pain. 

4. Your specific exercise selection should be personalized to meet your needs.

One additional side note based on my experience working with beginner moms during pregnancy, is that I know it can be hard to find the time and energy to perform separate aerobic and strength training sessions. If you have to choose, select resistance training in a format like the circuit mentioned. This will ensure you’re strengthening muscles and allow you to elevate your heart rate at the same time. You can then add walk breaks throughout the day or after dinner to supplement those structured sessions to meet the recommended minimum of 150 minutes each week.

As always, if you need more guidance I’m happy to help. You deserve to feel empowered. Start by downloading the 5 Tips for a Stronger Core During Pregnancy.

How To Start Working Out: Framework for Moms

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts.

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts.

The Foundation

During and after pregnancy, the foundation of your fitness program should be core strength and function. Core refers to the 360-degree cylinder from your diaphragm to your pelvic floor, including both abdominal and back muscles. A functional core means that your deep stabilizing muscles activate to support your spine before any movement. A functional core also means, you know how to breathe (exhale on exertion) with movement, and that you’re treating any pelvic floor concerns like tight pelvic floor muscles or urinary incontinence. A strong and functional core will enhance your ability to advance in exercise and will make daily life more comfortable.

If we look at CFF as a pyramid, “core” is the base layer and what you’ll prioritize when you begin an exercise program. This doesn’t mean that core needs to be your only focus, but if you’re short on time or searching for workouts, this will help you strategize and select the correct exercises. If time and energy aren’t an issue you can certainly do workouts that are more than core, but keep in mind that if your core isn’t yet strong and functional, you’ll want to ensure any other formats of exercise you’re choosing don’t require more core strength then you presently have.

For example, if you’re pregnant and beginning an exercise program, you can focus on breathing and engaging your abs with each movement you perform. So if you’re doing squats, lunges, and arm exercises, rather than just going through the motion, you’re exhaling on exertion or engaging the deep abs as you curl the dumbbell during a biceps exercise.

Middle of the Pyramid

So now that you’ve spent some time activating your pelvic floor, deep abs, and using your breath, you’re ready to shift your focus to “function”. The term functional training is a bit trendy so I’ll provide you with my simple definition. Functional training is performing exercises that help you meet the physical demands in your life. This means factoring in the type of job you have, the workouts you plan to do, or the physical demands of caring for your child at different stages. During pregnancy functional training can be performing exercises that help you better adapt to the changes your body is experiencing, like strengthening your back because you’re being pulled forward due to the weight of your breasts and belly. Function is the next step in my model because you should be able to feel good moving through your daily life before setting more lofty fitness goals (for example if your back hurts every time you lift your child, doing an hour spin class maybe shouldn’t be your priority). Functional training also means addressing pain and specific weaknesses. It is easier to attain function when you have a strong core, so for that reason “function” sits on top of the “core” layer in my pyramid.

Top of the Pyramid

You’re ready to move up the pyramid when you have a solid core foundation and you’re functionally moving well during the day and your workouts. “Fitness” is the top piece and refers to goals such as muscle definition, weight loss, sports performance, and running. This is the last step along the CFF progression because you’ll have a better chance of achieving fitness when you effectively know how to engage your core and you know how to perform exercises correctly and without pain. I’ll reiterate that it doesn’t mean that you have to wait to set your fitness goals, but increasing your run distance shouldn’t be the priority before you’ve spent time on the other components. When you move to the top of the pyramid, the idea is that you’ve already set yourself up to achieve your specific fitness goals.

For example, if you do have a goal to run postpartum, you can first focus on making sure your core can support proper running form, and that your pelvic floor muscles can handle the impact and load. Functional training might include single-leg strength activities so that when you do run, your body is better prepared. 

Summary

I developed the Core, Function and Fitness method to help you prioritize your efforts, and make workout selection less overwhelming. The pyramid can also be explained as a pie chart with the percentages of core, function and fitness components shifting as your needs are being met. Maybe you’re starting with core being 80% of the chart because you just had a baby, but after a few months of training, core might then become just 30% and fitness taking the majority. This pie chart is a good visual because it emphasizes that you’re never solely focusing on just one thing. All components are important and will be integrated into your plan.

Whether you like the pyramid or the pie chart, the main point I'm making is that this is a tool that can keep you active through all 40 weeks of pregnancy, and help you feel stronger than ever after having a baby.

Have You Been Cleared for Exercise?

If you’re currently pregnant and have been consistent with exercise, you’re probably already planning your return to exercise postpartum, especially if exercise has always been a part of your life. I know most of my clients who have continued to stay active during pregnancy have goals to return to fitness as soon as their doctor gives the OK postpartum.

If you’ve recently had a baby, you may be awaiting your postpartum appointment to find out if you are “cleared for exercise”. Getting cleared for exercise can feel liberating if you’ve been missing that sense of control over your body. However, it’s important to understand what being cleared means as well as how to return to physical activity after pregnancy.

What Does "Cleared for Exercise" Mean?

Being cleared for exercise is your doctor’s medical opinion that you are physically ready to start increasing physical activity, or that it’s generally safe for you to exercise. This typically happens at your 6-week postpartum check-up, but if you’ve had complications like tearing or are recovering from a c-section, that may happen a bit later. 

In other words, your doctor will either tell you it’s safe, or that it’s not. Which, don’t get me wrong is important information. You shouldn’t begin to increase physical activity or exercise if you have contraindications. However, the trouble with the yay or nay approach is that it’s one size fits all. Postpartum exercise clearance usually comes with the advice that you should ease back into it and listen to your body. This is not inherently bad advice, but it’s pretty subjective and doesn’t educate you on what a proper progression looks like, or why easing back into it is essential. Fortunately for you, if you’re reading this, you probably already have an understanding that there are important considerations when returning to exercise after having a baby. In the rest of this article, I’ll provide you with tips and strategies to guide you in your return to fitness.

What do the postpartum exercise guidelines say?

At the time of this article (12/2023), postpartum exercise guidelines have not been published. BUT, there is encouraging news that they’re finally in the works and should be released soon. I’ll link to them when they come out, but in the meantime, I’m going to provide you with some tips inferred from the research that exists, my background in exercise science, as well as the practical experience I have working with pregnant and postpartum moms.

Do you need to see a pelvic floor physical therapist or postpartum exercise specialist?

The ideal answer is yes, it would be great if everyone was able to receive personal guidance from a professional after having a baby. The more realistic answer for most people is that it depends. If you have any concerning symptoms like incontinence, pelvic or back pain, abdominal separation, or others then I strongly encourage you to see a pelvic floor physical therapist as a starting point. If you live in a major city there are probably those that accept insurance, as well as cash-based, but you should be able to see someone. Additionally, if you are concerned about excessive fatigue, anxiety, or depression, I’d also recommend seeing a professional before beginning a structured exercise program beyond general physical activity. If you were not active during pregnancy or you’re new to strength training or core exercises, a postpartum exercise specialist can save you a lot of time and energy in the long run by helping you determine which exercises are best for you.

Time for the Tips

Aerobic

The general physical activity guidelines for adults recommend 150 minutes per week of moderate or moderate-vigorous physical activity, with activity occurring on most days. The postpartum guidelines may skew a bit, but will not be drastically different. In any case, that duration and intensity is what you’re working up to and not where you’re starting. For most moms that I’ve worked with, getting out and pushing the baby in the stroller for 10-20 minutes every day is a great starting point. Walking is great because you can still spend time with your baby, being outside may boost your mental health, it’s a low-impact activity ensuring you’re not stressing your healing pelvic floor too soon, and it’s a trackable activity that you can strategically progress to longer durations, distances, and intensities. 

Strength

Here’s where I plug the method I developed called the Core, Function & Fitness approach. The idea is that the core is the foundation of fitness and where you should prioritize your efforts. During the postpartum period, this most often means addressing any pelvic floor concerns and coordinating breath with your deep ab muscle activation. Initially, this could be through pelvic tilts or heel slides but can progress to exercises like the deadbug. After you’ve made some progress in core strength and function, you can add in functional strength training. So this might mean you’re spending 5-10 minutes on isolated core exercises and then doing a full body circuit focusing on muscles you need to move through your day pain-free, as well as the major movement patterns. For example, lengthening chest muscles and strengthening upper back muscles is usually a necessary focus for moms due to the feeding posture. 

After you’ve laid a solid foundation of core training and strength training you can continue to increase the duration, frequency, and intensity of your workouts, while also setting more specific goals like running.

Don’t Forget About Lifestyle Factors

To benefit from exercise, there are more factors than the workout or activity. Things like sleep, nutrition, hormones, childcare, the ability to be consistent, and the ability to recover all determine whether you’ll get the benefits you’re expecting from exercise. For this reason, not jumping back into structured workouts until you are more healed, getting a bit more sleep, and have found ways to stay hydrated and eat a balanced meal is a reasonable decision and it’s smart. Now this doesn’t mean you should do anything. You should begin to increase physical activity and address core strength at a minimum, but it means that rather than aiming for pre-pregnancy 60-minute workouts at the gym, your starting point might be daily walks and two minutes of isolated core work when the baby is doing tummy time.

On the flip side, if you have childcare help, you’re feeling healed and sleep deprivation isn’t an issue, you may be feeling like you’re ready to get back to your old routine. To that I’ll say, remember that your abdominal and pelvic floor muscles and tissues are still healing and your hormones are still fluctuating, so even if you’re feeling good, I’d suggest the same gradual core, function then fitness framework. You may move through the progression quicker than someone else but don’t skip the gradual transition.

The Takeaway

This article is just one piece of the postpartum exercise puzzle, but I hope it gave you some perspective on getting cleared for exercise. To summarize:

• Prioritize healing

• Remember that lifestyle factors should support the type of workouts you’re doing

• Core, then add functional strength then set fitness goals

Being an active mom is a lifestyle and will look different as you move through different stages of motherhood. The fourth trimester is not even the first chapter, we’ll call it the introduction.

Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.

Pregnancy Back Pain Explained

It’s estimated that on average 50% of expecting moms suffer from back pain during pregnancy, but some studies show this number as high as 90%. It tends to be highest during the third trimester. This condition might be referred to as pregnancy-related low back pain or pregnancy-related pelvic girdle pain. In this article, I want to explain the causes of pregnancy back pain, provide you with suggestions for relief, and encourage you to use core and strength training as a tool to prevent or reduce back pain as you move through each trimester. Many of the moms I work with keep waiting for back pain to kick in, but with proper preparation and awareness, it never does!

What causes back pain during pregnancy?

• Pregnancy Hormones: During pregnancy, a hormone produced by the placenta called relaxin helps your body relax and stretch. This includes muscles and ligaments around the pelvis to prevent pre-termis uterine contractions and allow your baby to pass through the birth canal during delivery. The relaxation of these ligaments in the pelvis may impact the stability of your spine and pelvis, causing pain. 

• Pregnancy Posture: As your uterus and baby grow, your center of gravity shifts, and you develop more of a curve in your lower back as your pelvis tilts forward. This change of posture called lordosis can increase the stress on the spine and cause back pain.

• Pregnancy Weight Gain: The additional weight gained during pregnancy puts more strain on the muscles and joints, which can result in discomfort, especially at the end of a long day.

Can you prevent back pain during pregnancy?

Based on my personal experience working with moms, it’s a definite yes! Although we can’t control your hormones, we can use strength training and mobility exercises to help your body adapt to the anatomical changes during pregnancy, improve posture, and handle the additional weight/stress. Research shows that core stabilizing exercises can help reduce the risk of lower back pain. During pregnancy your “six-pack abs” called the rectus abdominis lengthen as your belly grows, however, those muscles are not your primary stabilizers. Muscles like your multifidus and transverse abdominis, as well as your glutes, play a major role in core stability, and they can still be strengthened during pregnancy! 

By building body awareness and strengthening key muscle groups, many moms find great relief and even avoid back pain altogether. Keep in mind that your ability to do certain exercises will change as you move through pregnancy so this is not a one size fits all list.

Strengthen

• Transverse abdominis: these muscles act as a corset around your waist. You can activate and strengthen them with exercises like plank variations (wall, shoulder taps, up-downs, etc.), Pilates moves (hundred, side lying leg kick, corkscrew, etc.), or one of my favorites when going against gravity isn’t advised is pallof variations (press, shuffle, etc.)

• Multifidus: This muscle runs along your spine. Exercises like a side hip lift, side plank, bird dog, and bridge march are great ways to activate and strengthen those spinal stabilizers.

• Glutes: This is an oversimplified explanation, but glutes support the stability of your spine and pelvis. Many moms I work with tend to be quad-dominant (front thigh muscle) when doing exercises like lunges and squats. During pregnancy, if your body is constantly being front-loaded and your back and core muscles are being overworked, it is essential to have the assistance of muscles in the back of your body like your glutes. Research tells us that glute exercises combined with back stabilizing exercises are more effective than back stabilizing exercises alone in decreasing back pain. Because the glutes move the hips in different directions and include three different muscles, it’s important to use a variety of exercises. Some of my favorites include side leg lifts using a pilates ball under the hip/rib area to stabilize the pelvis, hip thrusts, seated abduction, and Romanian deadlifts.

Mobilize

It may seem counterintuitive to talk about relaxin AND the need to work on mobility during pregnancy, but as your body changes you’ll need to keep joints mobile and muscles flexible. If you’re experiencing back discomfort, stretches like cat/cow, wagging the tail, pelvic tilts on a stability/yoga ball, and a side stretch can feel good. 

You’ll also want to focus on joints and muscles that aren’t directly involved in the pain area. Because your spine is segmented, tightness and immobility above and below your lower back can impact your level of discomfort, specifically immobility in your thoracic spine (mid back) and hips. 

1. You can use foam rolling to increase mobility in your upper and mid-back. 

2. Try the figure four stretch, hamstring stretches, and a kneeling hip flexor stretch to target the hip area.

A note on lifestyle modifications

Although we’ve focused on the exercise component of reducing your risk of pregnancy back pain, lifestyle modifications can also help prevent discomfort. 

• Ensure you have a supportive bra to support your growing breasts. Supportive shoes are also important, especially if your feet begin to flatten. 

• When you’re sitting, use a lumbar support and try to keep your feet flat on the floor, with knees at hip height. When standing, aim to keep your ribcage stacked over your hips, while also aligning your ears over your shoulders. 

• You’ve heard the term “lift with your legs” to avoid injuring your back. Most people think of squatting in order to do this. However, when you’re pregnant, a squat may not always be comfortable, in which case you can hinge at your hips mimicking the deadlift. This will call on your glutes and hamstrings to support your back.

To close this article, the main takeaway is that although back pain is common, many pregnant moms can prevent it by staying consistent with exercise and being aware of daily life factors. As we continue to learn more about prenatal exercise, specifically strength and core training, I hope the notion that pregnancy has to be miserable begins to fade. Happy training!

If you’re looking for a few more core tips, check out this free download which provides you with 5 strategies for core training during pregnancy.

If you already are experiencing back pain or leaking, consider this FREE 5-day course to gain a better understanding of how to reduce your risk for pain and incontinence.

Taking Care of Your Pelvic Floor During Exercise

You may not have known anything about pelvic floor muscles until pregnancy or after having a baby. Most likely, you’ve heard two things 1) you should do kegels to strengthen them, and 2) problems with these muscles can cause incontinence. 

Those two things are a good start, but I’d love to provide you with a bit more education so that you feel empowered to care for these muscles and/or continue to exercise if you’re dealing with pelvic floor muscle dysfunction. In this post, we’ll talk about where the pelvic floor muscles are located and their function, common problems that can occur, and four ways to engage and protect them during your workout routine.

What are pelvic floor muscles?

Your pelvic floor muscles form a hammock-like layer across the base of your pelvis. They stretch from your pubic bone in the front to your tailbone in the back. I’ve also heard them referred to as a trampoline, which should be taught and durable. Here are a few things to know about their function:

• When these muscles contract, they lift up and support your pelvic organs. 

• When you bear down, like when sneezing or lifting something heavy, the pelvic floor stretches and lengthens to accommodate the pressure created in your abdomen.

• Additionally, your pelvic floor muscles play a role in sexual function. When these muscles are too tight you might experience painful intercourse. Strong functioning pelvic floor muscles can help you achieve greater sensation during orgasms.  

• Pelvic floor muscles play a role in continence, allowing you to have control over elimination, including passing gas. 

• Lastly, they play a role in spinal and pelvic stability as a member of the core muscle-stabilizing team. 

Common Pelvic Floor Issues in Moms

Factors like pregnancy, childbirth, and aging can impact the function of these muscles. They may weaken due to the weight of the uterus, or they may become too tight due to the birthing process. Either way, if they’re not functioning as they should, it can lead to incontinence, prolapse, and impact your core strength. 

Most of you are probably aware of the connection between pelvic floor muscle function and incontinence. Did you know that there are two types of incontinence? 

• Stress incontinence causes leaking of urine when you cough, laugh, sneeze, or during exercises that involve impact, breath holding, or bearing down.  

• Urge incontinence is when you have the sudden urge to urinate and may not be able to hold it. An example often given is that you know you have to use the bathroom and right before you get to the toilet the urge gets stronger and you can’t prevent urinating.

The majority of incontinence for moms is stress urinary incontinence, however, some moms will also struggle with fecal incontinence which is the inability to control bowels. This can happen due to trauma during the delivery process.

Another condition that involves the pelvic floor muscles is pelvic organ prolapse. Because the pelvic floor muscles support your organs, if there is a dysfunction this can cause organs like your uterus or bladder to drop into the vaginal wall. Picture a hammock or trampoline that can’t support the weight of the person on it…it begins to sag toward the ground. In some cases, the organs can extend outside of the vagina.

The good news is that pelvic floor physical therapy is more widely available and we’re learning more about lifestyle changes and exercise that can treat, improve, or help you cope with these conditions. Additionally, qualified exercise professionals should be able to prescribe exercises that support your efforts to improve pelvic floor function.

Four Ways to Engage, Strengthen, and Protect Your Pelvic Floor During Exercise

As I mentioned, either while you’re in pelvic floor physical therapy, or after you’ve been discharged, a qualified exercise professional can help you engage, strengthen, and protect your pelvic floor during strength workouts. Here are a few strategies you can implement during your workouts:

1. Coordinate your breath: Your pelvic floor muscles are the basement of your core, where the diaphragm is the ceiling. The cylinder which is your core will function optimally when both of those muscles work in synergy. When you exhale your pelvic floor muscles are lifted and when you let the breath out your pelvic floor relaxes. The diaphragm should move in the same direction, descending on your inhale and rising on your exhale. Coordination of these two muscles isn’t always easy, especially when movement is involved. However, it’s important enough to master so that you’re not putting excessive pressure on the pelvic floor muscles. 

2. “Close the holes” or "Blow before you go”: I can’t take credit for these terms as I’ve heard them from several pelvic floor physical therapists. The strategy is to engage the pelvic floor muscles right before you’re about to lift something heavy. Imagine closing your anus as if you’re trying to not pass gas. This will activate your pelvic floor right before there is increased abdominal pressure. You can also try “blow before you go”, which means that right before you’re going to lift, you begin the exhale. Again this can help manage pressure pushing down on the pelvic floor muscles.

3. Avoid impact exercises postpartum until you’ve dedicated time to resistance training: The postpartum running guidelines suggest a minimum of 12 weeks of progressive exercise, including resistance training. However, if you’re having symptoms of pelvic floor muscle dysfunction, this may take longer. When you’re ready to add higher impact activities, start with fewer reps and shorter duration. Take your time to progress and build up. You wouldn’t go from lifting a 5-pound dumbbell straight to 50 pounds, would you? It’s worth mentioning that there aren’t prenatal running guidelines and plenty of moms do run during pregnancy, but if you’re noticing symptoms, that may mean your pelvic floor muscles can’t handle the impact and it’s probably best to move to low impact options. 

4. Remember that pelvic floor muscles are muscles: We all understand the concept of challenging a muscle in order to make it stronger and stretching muscles to relax and lengthen. The same goes for pelvic floor muscles. If you have a weak pelvic floor, you don’t want to avoid core training altogether because it’s going to need the challenge of the exercise to get stronger. If you’re not having symptoms, it’s also important to learn how to contract and relax those muscles. The easiest way to do this is by focusing on breath and core stabilization during strength training. If your core muscles are working together, your pelvic floor muscles will maintain/gain strength. If you prefer isolated exercises, you can throw in kegels of different durations (long contractions and quick contractions). 

Education should be empowering. As you learn more about your body, don’t let it cause fear. Research around core stability exercises benefiting the pelvic floor muscles is increasing, which is an incredibly positive thing. So whether you’re experiencing any of the named conditions, or if you’re concerned about atrophy as you age, or if you just want a well-rounded core program, take the time to become familiar with your pelvic floor muscles. 

If you’re ready to put core training to reduce your risk of incontinence and back pain into practice, consider my free 5-day core course.

Happy training!

Designing a Personalized Fitness Plan

Don’t get me wrong, I love seeing so many apps like Nike and Peloton offer prenatal and postpartum workouts. However, the downside is that most moms will jump around to different workouts and won’t “personalize” their exercise program.

When I talk about a personalized workout plan, I’m referring to developing and following an exercise regimen specifically for you. This doesn’t mean you have to work with a personal trainer or that every exercise session needs to be planned specifically for you, however, that is the ultimate way to make sure you have a customized exercise plan. 

Personalization just means that you’re aware of what you need, and what it will take for you to reach your goals. You can still try different apps or studio workouts, but you should be intentional in the classes you’re choosing, when you’re doing them, and how you’re recovering from them. 

Motherhood is a time to be strategic in your plan and stay away from haphazardly following fitness influencers and trends. Personalizing your fitness routine will help you stay consistent and see the results you’re working toward! Exercise can be your biggest mental and physical health tool if you approach it the right way!

What are the benefits of personalizing your mom fitness program?

Personalization is advantageous for all moms, but particularly when you’re training during and after pregnancy. Your prenatal exercise routine and postpartum fitness plan should most definitely be customized. With a tailored regimen, you can expect:

• Workouts that fit into your daily routine. With a personalized plan, you design the workout schedule around your existing commitments (which often fluctuate as your child goes through different phases, so be ready to adapt often). 

• Personal goal achievement. Generic plans only help you meet general goals. If you have specific goals, then you need a targeted workout plan. For example previous to pregnancy you may have been training for toned abs, but during pregnancy, this is not your aim so your plan needs to change so that it aligns with your prenatal goals. 

• A safe progression in exercise. A personalized plan will have you progress at a pace appropriate for your individual fitness level. Each workout should build on the previous one.

• Faster results. Don’t spend your precious time and energy on exercises that may not be your priority. Instead, customize your plan for effectiveness and efficiency. For example, you may have liked using the elliptical machine during pregnancy, but if your main focus postpartum is alleviating back pain then the majority of your effort should be spent on core stability workouts instead of sweating away at the gym.

So how do you personalize your fitness routine?

The first step is being self-aware of the factors that you should account for. Here are a few examples of things to consider when planning for fitness success:

1. Exercise History

2. Current Energy Levels

3. Physical Injuries or Conditions

4. Lifestyle Factors

By reflecting on your unique situation and needs in areas like these, you can craft a fitness routine with purpose. Try this self-assessment as an initial step toward personalizing your exercise program.

Evaluate Often

As you move through motherhood your needs WILL change so remain flexible and be willing to reassess. Your needs in your second trimester may be different than your first trimester, and your progress postpartum may be slower than expected. Be ready to make adjustments so that your fitness journey is fluid and customized.  

No one-size-fits-all workout plan can give you the same benefits as a thoughtful and personalized plan. I'm on a mission to help moms feel strong and confident by taking control of their fitness journey. I hope I’ve inspired you to determine a clear direction for your unique needs so that you can develop a fitness plan that works for you!

Exercising with Diastasis Recti - Four Tips for Moms

The physical changes to your body during pregnancy don't immediately disappear postpartum. One common change is diastasis recti abdominis (DRA), also known as abdominal separation. While this might sound intimidating, it's essential to recognize that DRA is a natural part of pregnancy in order to make room for your growing baby. It's also important to note that if you have abdominal separation, with the right guidance, you can regain core strength and confidence, and return to physical activity and exercise.

Understanding Diastasis Recti:

Diastasis recti, or abdominal separation, occurs as the linea alba (the connective tissue that runs vertically in the middle of your abs) widens and weakens to accommodate your growing baby. This caused your rectus abdominis (six-pack abs) to separate from each other. For some moms, the linea alba naturally tightens post-birth, bringing your rectus abdominis muscles closer together again. For others, the separation can persist, leaving a gap. The opinion about diastasis recti has shifted to such that rehabilitation is less about closing the gap, and more about being able to create tension so that your core can act as the stabilizer that it is designed to be.

Pelvic Floor Physical Therapy/Women’s Health PT

Many moms will look toward physical therapists for support. During your treatment, you'll focus on core muscle activation and breathing. This may result in your gap closing, but even if it doesn't you'll learn to have a strong and functional core so that your DRA doesn't impact your quality of life. It’s important to trust the process even if the exercises feel too basic. The basics are what create a strong fitness foundation so that you can progress and reach your postpartum fitness goals.

Exercise After Physical Therapy

After you've focused on core muscle coordination and have regained some strength, you'll be discharged from PT. You may then wonder what's next and still have questions about what exercises are safe. The key here is to realize that there is no one-size-fits-all approach. It's about personalizing your fitness program and performing exercises that allow you to have core strength and control. I've worked with many postpartum moms returning to exercise while managing abdominal separation, or after pelvic floor physical therapy and I’m happy to share my insight with you.

Tips & Strategies for Exercising with Diastasis Recti

Note, that it is recommended you work with a qualified postnatal fitness professional or see a pelvic floor physical therapist if you're looking for diagnosis or treatment.

1. Gradual Progression: Start with exercises that focus on activating your deepest core muscle the transverse abdominis. Move to coordinate that muscle activation with breath and pelvic floor. Progress to more complex movements gradually, incorporating resistance, repetitions, and different positions.

2. Manage the pressure you create within your abdominal cavity: Be mindful of everyday activities that increase your intra-abdominal pressure, such as sneezing, coughing, or lifting. Use your transverse abdominis activation strategies and breath to help manage the pressure and force on your healing abdominal wall.

3. Exercise Selection: Choose exercises that align with your core strength and function. There isn’t a definitive list of “bad exercises” or “exercises to avoid if you have diastasis recti”. Rather it should be based on your personal ability. If you can lift 20 pounds fairly easily without having to bear down or hold your breath, then that exercise may be appropriate. However if someone else goes to bench press 20 pounds and struggles and grunts and has to create a lot of pressure in the abdomen to perform the movement, then that exercise should be avoided until the core is stronger and the tissue is more healed. Most people will void high-impact or heavy-lifting activities initially. 

4. Muscle Recruitment: Pay attention to recruiting the right muscles at the right time. For example, many people think of the chest, shoulders and arms for a push-up and don’t realize that it is very much a core exercise. To stabilize the spine during a push-up your core muscles should engage. Ensure your deep abs activate for stability before movement.

Avoid back pain and incontinence

Although more research needs to be done when it comes to diastasis recti impacting pain and incontinence, many moms that I work with who are concerned about abdominal separation are also concerned about incontinence and back pain. Both of those conditions are common during and after pregnancy so their concerns are valid. Rather than fearing these conditions, I created a free 5-day program to empower you and educate you on how to have a strong and functional core in order to reduce your risk of pain and leaking when you sneeze or cough. By understanding your body and following a tailored fitness approach, you can confidently navigate your fitness journey with diastasis recti or any other condition resulting from pregnancy. 

Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.

Apply Four Blue Zone Secrets to Motherhood

For moms, living a long healthy life means seeing our kids grow up and witnessing who they become. In areas called Blue Zones, certain lifestyle habits help residents live to 90, 100, or beyond. Genetics plays a role, but researchers have found it’s our daily behaviors and environment that play a bigger role. So what can moms learn from the Blue Zones in order to live a long happy and healthy life with our children?

Plant-based Isn’t a Fad

In Blue Zones people are eating minimally processed, plant-based foods like fruits, beans, vegetables, and whole grains. Note, that these are not the processed plant-based foods you find in the freezer section. Although Most Blue Zone residents aren’t vegetarians; they just eat meat less often and in smaller portions so plant foods dominate their diet.

Tips to add more plant-based foods:

• Eat more plant proteins like chickpeas and lentils

• Try “meatless” Mondays

• Consider meat a side rather than the main portion of the dish

• Make it a challenge to introduce your child to a new plant food each week

Move More

Blue Zone residents are physically active throughout daily life. They avoid long sedentary periods and can be seen gardening, or doing tai chi. In one study in the British Journal of Sports Medicine they found that for each additional 30 minutes of sedentary time on a typical day, men were 17% more likely to die during the five-year study. However, each 30 minutes of light activity reduced the odds of death by 17%. So for moms that have a hard time fitting in workouts, your daily physical activity is just as important, if not more. You can still have an extremely positive impact on your well-being without hitting the gym.

Tips for moms:

• Working from home? Aim to get up between meetings to stretch or take one walking meeting each day

• Get the guidance you need to stay active during pregnancy and return to exercise after having a baby.

• Rather than sitting on the park bench, chase your child or push them on the swing

• Distribute chores throughout your day versus all at once  

• Make family time active with weekend activities like hikes or biking

Eat Mindfully

People living in the Blue Zones focus not just on what they eat, but how they eat. There isn’t mindless munching on an entire bag of chips while watching TV, instead, they’re putting their fork down between bites and are intentional about how they’re eating, usually stopping when they are 80% full. Residents experience more joy from their food and tend to practice better portion control through mindful eating. 

Tips for moms: 

• No screens during meals

• Make time for meals so that you’re not rushing

• Stop before you’re full

Substitute the Facebook Groups for Real groups

Close community ties help Blue Zone residents stay active and happy. Loneliness, stress, and depression can cause physical health problems. The saying, “It takes a village” isn’t just about the support we need to raise our kids. As a mom, you also need connection and support for yourself and can learn from the benefits of those living in the Blue Zones. 

Tips for moms:

• Arrange playdates for your kids with parents that you enjoy spending time with so that you can benefit too

• Join a prenatal or postpartum fitness, or wellness group

• Find a neighborhood mom to go on walks with

• Limit social media scrolling and call a friend for a quick chat instead

So although we can’t all live in the Blue Zones, we can take a different approach to what it means to lead a healthy lifestyle. As we’re modeling a healthy lifestyle for our family, we can’t forget about the daily habits that have a profound impact on our lifespan and quality of life. Let’s all try to sit a little less, slow down at mealtime, connect with our village, and consider what’s on our plates.

Exercise Better Than Dieting for Belly Fat Loss

Belly fat is something many of us struggle with, especially after pregnancy and going into menopause. The fat stored during pregnancy and the change in estrogen is responsible for fat distribution to your abdomen. And while watching what you eat is essential, a recent research review shows exercise may be even more effective for specifically targeting visceral fat. Visceral fat is the fat that wraps around organs deep in your abdomen. This type of fat increases your risks for things like heart disease and diabetes. So losing it is good for your health. 

Photo by Andres Ayrton:

In a recent research review, researchers compared how well exercise versus cutting calories reduced visceral fat in people with overweight or obesity. Researchers looked at data from 40 different studies with over 2,190 participants. Some people dieted, some exercised, and some did neither. Everyone who dieted or exercised lost visceral fat. The results showed that ONLY the exercise groups showed a dose response, where increasing exercise meant more visceral fat loss. Cutting calories did reduce visceral fat, but diet didn’t show the same dose effect. Eating fewer calories didn’t necessarily equal more fat loss. So in this case, more exercise was better than further calorie restriction.

Exercise causes fat loss via an increase in energy expenditure, while caloric restriction results in fat loss via a decrease in energy intake. Researchers theorize the results can be attributed to exercise preserving muscle while dieting alone possibly causing muscle (lean mass) loss. More muscle means you’re burning more calories at rest, so you definitely don’t want to lose muscle while attempting to rid the postpartum belly fat.

Why This Matters for Moms

Early postpartum before you’re able to do vigorous exercise, nutrition and calorie reduction might be your best tool for losing some of the stored abdominal fat from pregnancy. But, be sure to keep in mind:

• adequate protein is important to prevent muscle loss (mom butt)

• there are increased calorie requirements while breastfeeding, and the energy and nutrients needed for tissue healing come from a healthy diet

When you’re able to safely return to physical activity, exercise will be an important part of your fat loss plan. Rather than continuing to cut calories, you’ll increase your exercise.

Another perspective is that yes, your body does need to accumulate fat during pregnancy, but maintaining a healthy weight and not gaining excess visceral fat is also important. So more points for prenatal exercise during pregnancy!

The Takeaway

If your mommy pooch concerns you, focus on both your diet and physical activity. To better your chances of losing the fat around your abdomen, make sure that exercise is a part of your program. If the researchers’ theory is correct and losing muscle mass is responsible for the dose-effect difference between diet and exercise, make sure strength training is the foundation of your fitness program. Lastly, keep in mind that this research review was conducted on overweight and obese individuals, but did not specify if any of the participants were early postpartum or approaching menopause.

Feeling Overwhelmed When You Think About Returning to Fitness?

As we all know exercise has many physical and mental health benefits. We all are also probably somewhat familiar with exercise guidelines and recommendations. So why does beginning an exercise program after having a baby feel so difficult? The answer is that there are many real challenges for new moms. Being a military mom adds another layer of barriers and stressors. Sleep deprivation, lack of time, changed priorities, minimal support from family, fear, birth complications, pain, lack of postpartum exercise and healthcare resources, and pressure to lose weight and perform, are all very real barriers (not excuses!). Although every mom’s journey back to exercise will be different, these three general strategies can make your return to exercise a little less overwhelming.

1) Understanding Changes to Your Body: Having information and knowledge about the anatomical and physiological changes during and after pregnancy will validate why you feel weaker despite exercising during pregnancy, or why you can’t seem to lose the last five pounds, or why you’re experiencing soreness like you never have before. Understanding how the changes to your body impacts fitness is essential, yet most postpartum care doesn’t include such information. Having this understanding will help you make sense of why workouts feel so difficult, why you’re not seeing progress at the rate you’re used to, and hopefully allow yourself some grace during those first few months after having your baby. 

There could be an entire book about this, but hormones play a huge role in muscle development and exercise recovery. Hormones don’t stabilize immediately after giving birth, and even when they begin to “balance out”, other hormones due to lack of sleep and stress can keep your hormones at levels that will impact your ability to lose weight, workout at higher intensities, and recover after a workout. Additionally, hormones can have an impact on your mood, affecting your motivation to exercise and desire to hit the gym like you used to. If you’re breastfeeding, you’ll have an even longer delay of hormones getting back to pre-pregnancy levels, so having the understanding that breastfeeding doesn’t automatically make it easier to change your body composition due to so many other factors, is also really important.

In addition to hormones, you need to have an understanding of tissue healing. You may be feeling stronger and ready for more physical activity, but whether you’ve had a vaginal delivery or c-section, your abdominal wall and pelvic floor tissues can take 9-12 months to fully heal and regain strength. Having this understanding is important so that you’re not choosing exercises that will do more harm than good, hence stunting your progress and inhibiting fitness results. Exercise is important in healing, but not over stressing the tissues is crucial in progressively increasing strength and function. This means if running feels overwhelming, that’s OK. Recent guidelines suggest that running and other high impact activity shouldn’t even happen until at least 12 weeks postpartum, and after proper strength training.

Hormones, tissue healing, and other factors don’t mean that you can’t exercise, in fact you absolutely should. Those factors also don’t mean that you won’t see results. What those changes to your body do mean is that you shouldn’t expect to exercise at your same pre-pregnancy level right away, and that initially, your program will probably need to look different. Having this understanding about the changes to your body means you’ll be able to gradually progress in fitness. As long as you’re moving forward with no setbacks, you’ll get there.

2) Prioritize: Being able to prioritize will help ease some of the pressure and stress around exercising. You’re probably used to thinking of fitness as aerobic, strength, and flexibility. And you’re correct, these are all major components of fitness. However, as a new mom it’s important that you make the most of your time and energy. To set yourself up for success, you should prioritize the type of workouts and exercises you’re choosing. Your first priority should be on healing. This includes any tears, incisions, scarring and any emotional trauma, depression, or anxiety. So if you once prioritized high intensity cardio and heavy weights, you’ll need a mental shift to feel good about the workouts your body needs. Next you should prioritize core strength and function, specifically addressing any concerns for abdominal separation, back pain, or pelvic floor dysfunction (pain or incontinence). Next make sure you’re functional. Functional strength training is somewhat of a trendy term, but for moms it means that you can perform all of your daily movements and demands of caring for a baby without pain. As it relates to exercise, it means you have mastered all of the major movement patterns (squat, lunge, hinge, push, pull, rotate/anti rotation) with good technique, and ability to recover. Your last priority is progressing to more vigorous physical activity and your traditional fitness goals. After you have the foundation of core strength and functional movements, you should be able to advance comfortably and with reduced injury risk. This is a simplified progression, but I like to think of Core, Function and Fitness as a pie chart with different percentages. You’ll always be working on all parts, but the percentage of each will change based on your priorities and needs.

3) Mental Shift: This has been touched on a bit already, but the first step in returning to exercise is mental. The fitness requirements of the military are relevant, but this comes secondary to how you view postpartum physical activity, especially now that you have a year to meet your military fitness and body composition goals. Your body has changed so your workouts will and should as well. The goals you once set were for a different body. Exercise should be a tool and if you begin to look at it that way, you will choose and plan your workouts differently, and with less stress. During the first few months, what type of exercise will help you heal? What type of exercise can you do without childcare? What workouts are realistic with the time you have? If you’re not sleeping, when is the best time of day to exercise and the appropriate intensity? Shifting your perspective about fitness and exercise is not a sign of weakness, but rather a helpful and smart tactic.

Now that you have those three general strategies to help you overcome the numerous barriers you face as a mom returning to exercise, I want to make it very clear that being a mom does not have to negatively impact your fitness. Moms actually have an advantage when it comes to fitness. By training in a very specific way and a way that you’ve never trained before, you have the ability to have a stronger core, be more functional, and feel stronger than you’ve ever been. Why? Because now your training will probably include pelvic floor muscles and breathing techniques, making your core function optimally. By caring for a baby, you’ll probably need to address posture, aches, and pains caused by muscle weaknesses/tightness, that you just ignored before. Your workouts as a mom will now have more meaning and serve many more purposes. If you can understand what your body needs, prioritize the proper exercise progression, and change your mindset, you will feel strong and confident in your body again.

Looking for a little more guidance? Take this Free Self-Assessment.

How Can You Find Time For Exercise in Your Busy Mom Life?

Running a business, grocery shopping, making dinner, cleaning the house, spending quality time with my daughter, making time to catch up with friends, attending birthdays and weddings, sleep...where do I find time to workout? The answer is I don't "find" the time, I "make" the time. If your life as a mom is anything like I just described, then you most likely will never "find" time either. This however, doesn't make working out impossible, and doesn't mean you should skip exercise until your schedule is "less crazy". What it means is that you're going to have to shift your mentality, and use some strategy to make physical activity a constant in your busy mom life. Exercise is not a luxury. Physical activity is essential for your mental and physical health so let's take a look at some tips that will help you "make" time for exercise.

My first piece of advice works well for moms who are adjusting to a new and unpredictable schedule. This could be when you’re going from maternity leave back to work, when your child starts kindergarten, or if your partner gets a new job with different hours. You will be less likely to succeed in transition times if you try to stick to your old routine. Instead, I can recommend a better strategy:

The first strategy is to choose 2-3 exercises that require minimal equipment and can be done anywhere. As you learn your new schedule, you’ll find unexpected pockets of time (even if just a few minutes). Commit to sprinkling in those 2-3 exercises when you can. Once you’re successful with 2-3 exercises, perhaps you can take an extra few minutes and add another 1-2 exercises. Will this strategy get you in the best shape of your life? No, but it will keep you consistent so you won’t have to start over, and it will allow you to trial new exercise times to see what would be best for your new workout schedule.

My second piece of advice works well for moms who multitask and keep running to-do lists. My suggestion is to organize your list with the top five being your absolute priorities. Make these priorities specific. For example, if work is a priority, what part of your work is the most important? For me, it would be time at the fitness studio and planning personalized programs for people. Another priority might be managing your household, but again make it specific. Is paying bills more important than doing the dishes, or is picking up the playroom more important than organizing the spice rack? I know, you’re probably thinking that this will never work for you because everything is important and definitely more than five things are priority. But the truth is that you’re already making these decisions every day. You’re always doing one thing instead of another, I’m just saying be more deliberate about what takes the top of your list. Kids I’m sure are on your list every day, so again be specific. Is it important to do bath and bedtime with them every night or do you prioritize quality time playing outdoors on the weekends? Your priority list can and should change. For me, it usually changes every week. Yours might change every couple of months or every day. Whenever your priorities change, make a new list. You’re going to use that list as a guide. Your top five always come first and then you “find” time for all of the other items that aren’t your top priorities. So yes, I might have 10 emails in my inbox that I want to respond to, but if it’s not in my top five, but walking is, then those 10 emails wait until after I walk. This is a way to hold yourself accountable and do the things that matter most, first. Exercise won’t always make the list, and that’s OK. By knowing that, you won’t stress over not getting in a workout. However, if you find that exercise never makes the list, then I urge you to take a look at what else you’re doing for your physical and mental health, and whatever those things are, keep those as a priority.

The last piece of advice works well for any mom who doesn’t do everything herself. My recommendation is to look at exercise as you would everything else. You ask for help with your taxes, you enlist a professional to do your hair, you divide the household chores, and you vent to your girlfriends…support is needed in so many areas of your life, and fitness should be no different. Whether it’s childcare support, being more efficient by working with an exercise professional, or having a gym buddy, you'll be more consistent with exercise if you can lean on someone else.

To wrap things up, the take-home point is that time for exercise is rarely going to just appear. It’s always going to come from how you prioritize your daily activities and how adaptable you are with the constant transitions in your life as a mom. It won’t always be easy, and sometimes it won’t even be possible, but you have to “make” the time. I don’t want you to have piles of folded clean clothes if the exchange is ending your day with back pain. I don’t want you to feel proud that you’ve never missed bath time if that means you can’t feel proud of how you’re caring for your body. I don’t want you to feel strong at work because you meet every deadline if that means you feel mentally weak because you don’t have a way to de-stress. If you’re a mom and want to make exercise part of your life, you occasionally have to drop the ball in one area, you need to determine what’s most important to you, and you have to be adaptable.

Prefer to watch a video on the topic? Check out Mastering Mom Fitness on Youtube.

Pros and Cons of Prenatal Exercise

Prenatal exercise programs are designed to help pregnant moms stay active during pregnancy, while also considering the safety of the baby. There are obvious changes that your body goes through during pregnancy and prenatal exercise takes those into account. Let’s discuss the pros and cons of prenatal exercise, as well as when to start, and how to know if the prenatal program you’re using is a good one.

Positives

• Promotes a healthy pregnancy: Prenatal exercise can help you reduce your risk for more serious conditions like gestational diabetes and pre-eclampsia. It can also help you ease daily complaints like constipation, lack of energy, and back pain.

• Improve Mental Health: Exercise during pregnancy can reduce your risk for prenatal anxiety and depression, and may even decrease your postpartum risk as well.

• Prepare for labor: Outside of the physical strength, mobility and endurance benefits of exercise during pregnancy, by feeling good in your body, you’ll feel more confident going into labor.

• Reduces aches/pains: By strengthening and lengthening the muscles most impacted by pregnancy, your body will move and perform better. You’ll be able to avoid some of the discomforts caused by overused muscles or compensation.

• Improve sleep: Prenatal exercise can help you get a better night of sleep.

• Prenatal Professionals: Instructors or trainers have an understanding of what your body is going through, which can help ease your fears around doing harm to the baby by exercising.

• Social comfort: Not only do you have the camaraderie of other pregnant moms in a prenatal class, but you don’t have to worry about keeping up during a regular fitness class, and you won’t have to constantly ask for modifications.

Negatives

• Potential for heat stress: Your ability to regulate temperature changes during pregnancy. Although, it is unlikely that environmental heat will raise your core temperature to a level of concern, try to avoid exercise in excessively hot/humid weather, hydrate well, and wear breathable clothing to make exercise more enjoyable.

• Access: Finding the opportunity for prenatal-specific exercise might be difficult. It might be that you don’t have any prenatal classes or exercise professionals in your area. If you do, there may be a limited number of them and your schedule may not work with their schedule.

• Individualization: The American College of Sports Medicine prenatal exercise guidelines suggest your program be individualized for your needs during pregnancy. However, if the only training options available are large classes, or workouts led by a trainer unfamiliar with conditions you might have (like pelvic floor dysfunction), then it might be hard to feel like your program is personalized to meet your unique needs.

When should you start?

As far as exercise in general, for most people, the benefits outweigh the risks when it comes to beginning or continuing an exercise program during pregnancy. You might be tempted to wait until you speak with your OB to make sure that exercise is safe for you during pregnancy, which means you might be waiting until you're 8 weeks pregnant. My advice would be if you have concerns or contraindications, then yes, wait until you speak with your healthcare provider. However, if you’re anxious to get started or to continue with exercise and you’ve reviewed the list of safety concerns, you can always message your primary before seeing your OB, just for the reassurance that you’re safe to exercise.

During your first trimester, you may not experience many physical changes so many people assume it is too early to start prenatal-specific exercise. However, if you take into account the hormonal and emotional changes occurring, like fatigue, or stress about whether the exercise you’re choosing is OK for you to be doing, then getting into a prenatal training program earlier rather than later would be beneficial. I also believe it’s never too early to start training the muscles that will be most impacted by pregnancy. For example, you’ll want a strong core, including pelvic floor muscles, and we all know strength gains don’t happen overnight. By starting a program that considers these things, your body will be more prepared for the physical changes to come.

How do you know if your prenatal exercise program is a good one?

When you choose a prenatal exercise program, there are a few key factors to look for. First, you should verify the instructor or trainer’s credentials. Pregnancy comes with hormonal, physical, and emotional changes and the person overseeing the program should have both the education and experience in prenatal fitness. Next, your program should be designed for the pregnant mom, not modified for the pregnant mom. A basketball player doesn’t go into an exercise class with the instructor just providing modifications because of his/her height or wanting to jump higher. Instead, the basketball player has someone designing a program that is specific to their needs. Pregnancy is no different. A prenatal fitness class should look different from your pre-pregnancy class. Strength should focus on functional movements. Core training should include breathing and pelvic floor work. Intensity should vary based on your energy level. Next, a really good prenatal exercise program should allow you to discuss concerns and trimester trends. For example, if you are suffering from pregnancy heartburn, your instructor should know that certain positions might have to be avoided, and be able to give you equally beneficial training options. Lastly, exercise should help you stay active until your due date, meaning it should be a positive addition to your life. If your prenatal program is a stressor or causes you discomfort or fatigue, then it’s not right for you.

Concerned about core strength during pregnancy? FREE DOWNLOAD.

Mobility vs. Flexibility: What do Moms Need More?

At some point during or after your pregnancy, you’ve probably complained about a muscle feeling tight or if you feel restricted in a movement, your response may have been that you need to stretch more…or maybe you’ve convinced yourself that you’ve always been inflexible. However, it’s quite possible that you’re plenty flexible and that it’s an issue of mobility. So what’s the difference?

Generally, mobility refers to the ability of a joint to move through its full range of motion. It encompasses flexibility, strength, stability, and motor control. Optimal mobility will allow you to perform movements without limitation. Most definitions refer to mobility as an “active” action.

Generally, Flexibility is a component of mobility that describes the ability of a muscle or tissue to lengthen. It primarily focuses on stretching the muscles. Most definitions refer to flexibility as a “passive” action. During and after pregnancy the hormone relaxin, can increase the laxity in joints, which most people translate to less flexibility, but research usually measures joint movement, so my thoughts are that it should be looked at in more totality and it may be more of a mobility issue. After a c-section or tearing, scar tissue can decrease a tissue’s flexibility, which is why scar tissue massage is important.

Because I believe that being functional and being strong in all the major movement patterns is what keeps moms active during pregnancy, and return safely to exercise after having a baby, I always include mobility work in my sessions with clients. Flexibility is a part of that. So the title of this post may have been slightly misleading. What I want you to understand is that flexibility is a piece of mobility and, therefore not enough. Moms should look for opportunities to enhance their overall mobility.

So what are the benefits of improving your mobility as a mom?

So you can actually follow the suggestions:
Pregnant moms are told to squat as a way to prep for childbirth, however, it’s incredibly hard to do this appropriately if your ankles or hips are immobile. You might have been told to use breathing as a way to strengthen your core postpartum, but this will be difficult if your thoracic spine is immobile. Mobility exercises can remove the limitations of performing these movements that are good for your pregnant and postpartum body.
Injury Prevention and Pain Management:
Discomforts such as back pain, pelvic pain, and joint pain are not uncommon for moms due to the stress of pregnancy and caring for a child. When you have mobility, you’re less likely to compensate and overuse the wrong muscles. Without mobility, poor posture and improper alignment can cause pain and even injury.
Greater Functional Ability:
Mobility exercises are specifically designed to replicate the demands put on your joints in your daily life, such as lifting, bending, and carrying. By incorporating mobility training into your fitness routine, you can develop the functional strength you need to push a stroller, carry your toddler, or reach to the back seat to replace a pacifier for the 10th time. In one study assessing the role of flexibility exercise, and the role of muscle strengthening exercises in the functional daily activity of adults, they found that each improved function. Because mobility is improved with muscle strength training, it is safe to conclude that mobility (which includes stretching), can improve your functional quality of life.
Emotional Health:
Being in a body during and after pregnancy that you feel like you have very little control over can take an emotional toll on you. Mobility exercises can help you move well and regain confidence. Feeling good both in your body and while you perform basic tasks is great for your mental health.

So although I know your time is limited and some weeks you’re lucky to get any workouts in, consider spending more time on your mobility if daily functions are a struggle. Enhance your ability to meet the physical demands of motherhood with training that includes flexibility, stability, and motor control…in addition to your strength and aerobic exercise sessions. Tight hips are often a complaint during pregnancy, check out this video for a. hip mobility flow.

Don’t Make These Postpartum Exercise Mistakes

Pregnancy and childbirth are hard on a mom’s body, and exercise is a powerful tool. After having a baby, you’re going to desire restored core strength, improved your posture, returning to a healthy weight, boosting your mood, more energy, and quality sleep when you can. Exercise can help new moms with all of this! So if you’re ready to become more physically active, keep reading so you don’t fall into the pitfalls of postpartum exercise.

Forgetting the first step is healing: Pregnancy and childbirth put significant physical strain on the body. If you’ve had any tearing or a c-section, you need to allow adequate time to heal. If you didn’t have any complications, you still have to keep in mind that your abdominal wall and pelvic floor muscles have been stressed and also need adequate time to heal. Before exercise comes recovery. Light walking, reconnecting with your pelvic floor and deep abs with breath, and gentle stretching is usually fine for most moms as a first step.

Going back to your pre-pregnancy routine too soon: Your first step in postpartum fitness should be strengthening your core, and addressing any concerns like incontinence or diastasis recti. Before you can resume an old routine it is essential to focus on core strength and function in a progressive way. Just like your exercise goals during pregnancy were different, your postpartum goals will also be unique to this stage of life.

If you were a runner before or during pregnancy, you’re probably ready to get back. But again, I’ll emphasize that the tissues in your abdominal wall, your pelvic floor, and spinal stabilizers need to be able to handle the impact. This means no running until you’ve dedicated time to strengthening your body.

Not factoring in exercise recovery: Exercise has positive benefits, but it is still a source of stress on our body. In a state of sleep deprivation, your body using energy to heal, and probably sporadic and unbalanced nutrition, you have to consider if you have the ability to recover from the workouts you’re doing.

Ignoring aches/pains: You might be so eager to get moving again, take control of your body, feel stronger, and maybe lose weight that you’re ready to push past any aches and pains. It’s normal to feel a bit sore as you return to exercise, but your body is performing new physical tasks, and holding new postures so it’s likely you’ll have to focus on strength and mobility to improve alignment and reduce discomfort. Motherhood is physically demanding, so ignoring your neck pain, back pain, wrist pain, and foot pain is only going to lead to further discomfort. Prioritize function after core strength.

Not using physical activity as a tool for emotional health: Instances of baby blues, hormone crashes, and postpartum depression/anxiety are common. If you’re not yet physically ready to resume structured workouts, then find ways to move your body. Walks outside can be extremely impactful on mental health. Gentle exercises like yoga can help calm your mind and body.

Not seeking professional help: At this stage in life your body is still going through changes. If you have the ability to seek professional guidance from a qualified postpartum fitness professional, I highly recommend it. Someone like me can see when you’re exhausted and adjust the workout to something effective, yet more appropriate. Postpartum exercise professionals can help you prioritize exercises that help address your specific physical needs so you’re not wasting your limited time or energy. You have enough going on as a new mom…exercise is essential, but it should not feel overwhelming. Use someone like me for guidance, motivation, and accountability.

By avoiding the mistakes above, you’ll set yourself up for success. Your return to exercise should be progressive and specific to your needs. Remember: heal first, strengthen the core, focus on your functional needs, improve strength…and then meet all of your fitness goals! I’ve created a self-paced core challenge to help you take your first steps toward fitness. For a more personalized approach, I’d love for you to join an Active Mom Fitness Program.

Ready for more tips? Download 5 Tips for a Stronger Core After Pregnancy.

Moms, Stretching Isn't Going to Fix Your Back Pain

When your back feels tight or even painful, the first thing you probably say is “I need to stretch more”. And although stretching and back mobility is one component to back health, it will never be the best or only remedy. Stretching lengthens muscles…in the moment, but it rarely is enough for spasms, and definitely isn’t enough for chronic or recurring pain. Most often, the cause of back pain for moms is feeding posture, carrying, and lifting their baby, weak core. This pain may appear in pregnancy and continue postpartum, or not show up until after the fourth trimester as your baby grows. To truly address your pain, you have to address the cause. The moms I work with have significantly less back pain than most because we focus on range of motion (mobility) of joints like hips, knees, and ankles, we strengthen the muscles involved in mom posture (rounding shoulders), and we strength train for mom movements (lifting, bending).

Here are four muscle groups you can focus on as you begin to address your back pain:

Glutes

Your glutes are important for hip extension and they help with core stability. During the early postpartum period, strong glutes can support your weaker core muscles as you work to rebuild ab strength and function. During pregnancy, your glutes can step up and assist your lower back muscles when they fatigue trying to adapt to the anatomical changes that occur each trimester.

Hamstrings

The hamstrings are responsible for hip extension and knee flexion. They play a crucial role in bending down to pick things up. When they are strong they can share the load with your back muscles to prevent overuse, which reduces your risk for pain. Use your hamstrings to hinge rather than rounding your spine when lifting your baby out of the crib, your back will thank you.

Core muscles

This is probably the most obvious group of muscles when you think of preventing lower back pain. However, you have many core muscles, and not only do you need to keep them strong, but you have to make sure they coordinate and work well together. This is especially important for moms considering your rectus abdominis muscles, diaphragm, and pelvic floor muscles are heavily impacted by pregnancy. But, don’t feel hopeless, I’ve helped hundreds of moms learn how to strengthen their core during and after pregnancy. Research shows back pain is common, but not inevitable with the right core training program.

Upper back muscles

Yes, your upper back muscles can impact your lower back muscles. Muscles like your rhomboids, trapezius, and rear deltoids, help maintain posture and prevent rounding of your shoulders. Moms tend to develop rounded shoulders due to extra frontal weight during pregnancy, and feeding posture postpartum. Strengthening the upper back will keep your body in better alignment reducing your risk for low back pain.

So even though nearly 80% of moms suffer from low back pain, that doesn’t have to be your story. If you recognize that reducing your risk for pain is more than just stretching, and involves joint mobility and muscle strengthening, then you’ll fall into that 20% of moms who can stay active during pregnancy, and take care of their child comfortably. You got this!

3 Ways Your Baby Benefits From Prenatal Exercise

It can be hard to stay motivated to exercise during pregnancy. Most moms that I work with are driven by wanting to maintain a healthy weight, avoid aches and pains, and prepare for labor and postpartum recovery. However, some of the most overlooked, but really amazing benefits are about the baby. Here are three ways your baby benefits from you being an active mama-to-be:

1. A head start in brain development

   If you exercise even just 20 minutes, three times per week, your baby might get a head start in brain development. Research shows more cerebral activation after birth in babies born to moms that exercised during compared to sedentary moms.

2. Healthy birth weight

   Long term studies show that if you exercise regularly during pregnancy, you’re more likely to have a baby born at a healthy birth weight. Why is this important? A healthy birth weight has been tied to risk reduction later in life for diseases like cardiovascular disease, diabetes and obesity. 

3. Better heart health

   Research shows that babies born to moms that exercise during pregnancy developed stronger hearts. This is indicated by a slower heart rate and heart rate variability. The assumption is that your baby’s heart synchronizes with your during exercises, giving your little one the same cardiovascular benefits as you. 

Personally, I exercised my entire pregnancy but did not end up with the benefit of an easy delivery. After I recovered from my C-section, I was comforted knowing that all of my prenatal workouts still paid off by most importantly enhancing the health of my daughter. So whether you’re trying to get the motivation to go to your prenatal strength group, or processing an unexpected birth, know that your baby benefits from your physical activity. It can be scary exercising during pregnancy, with fear of doing something harmful to the baby. Don’t let lack of guidance be your barrier.

Need a simple starting point? Download 5 Tips for a Stronger Core During Pregnancy.