When to Start Prenatal Exercise

The short answer: Right away!

But this also depends on what you consider prenatal exercise. Gone are the days when it has to be gentle stretching (although it could be if that’s what you need). In fact, if you watch this video from Nike, you’ll probably feel pretty badass and realize prenatal exercise is going to prepare you for the athletic event that is pregnancy and labor and delivery….a marathon combined with intense sprints.

Prenatal exercise means your training program is designed for the pregnant body. You don’t have to follow a specific set of rules for each trimester. Exercise selection isn’t dictated by the number of weeks you are. A really good prenatal program, simply means you’re going to attempt to put your body in the best position to deal with the demands of pregnancy and motherhood.

Very early in your pregnancy, you may find that prenatal exercise means:

• less intensity because you’re extremely fatigued

• learning how to engage deep abdominal while it's still fairly easy to feel them

• beginning to strengthen pelvic floor muscles

• finding a prenatal exercise specialist to keep you motivated through every trimester

• addressing muscle weakness or tightness that might become an issue later in pregnancy

Later in your pregnancy, prenatal exercise might mean:

• finding new ways to strengthen the core without creating too much abdominal pressure

• reducing impact exercise because it's uncomfortable or your pelvic floor can withstand the load

• calming exercise to help keep your stress low

• making adjustments like switching from pull-ups to rows or floor push-ups to wall push-ups

The above are just examples. Your prenatal program should be based on how you’re feeling, your current fitness level and what you enjoy doing. The earlier you can prep your body for the sport of motherhood, the better.

If you’re ready to start with something simple, download 5 Tips to a Stronger Core During Pregnancy.

Six Healthy Habits I'm Happy I Stuck With (Part One)

WARNING UNSOLICITED MOM ADVICE. I felt it important to start with that disclaimer because mom groups, social media and blogs are full of advice for you on how to be a mom and the choices you should make for your child. Now that may sound slightly cynical, but it’s not meant to. Because certainly there are times where that unsolicited advice is needed and welcomed because you learn that many of us moms are going through the same thing, that you’re not alone and that there are solutions. However the same advice can be overwhelming because similar to fitness, there is no one size fits all approach to parenting.

Camelback Mountain, Poconos

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So now that I’ve given my disclaimer, I’m going to share with you Six Healthy Habits (2 part post) that I believe has made a difference in my daughter's health and perspective of what healthy is. This all comes from a week of reflection as she turned six...hence the 6 tips. Hopefully you can find that one of these is helpful and makes sense for you and your family. And if you don’t agree with any of them, I hope you at least enjoy the perspective that no matter how hard it is to maintain the habits when your kids are toddlers/preschoolers, it can prove to be worth it when they’re a bit older.

1. Ditch the stroller early. I can remember how long it would take to get places by having her walk instead of ride in a stroller at the age of one and two, but in the long run it was worth the pain. She saw walks as something enjoyable as she got to explore the environment around her. She saw walks as a necessity to get somewhere. She saw walks as something we can do together. So now, at the age of six one of her favorite requests is if we can go “explore the city today”. And that’s usually good for a few miles of activity for the both of us.

2. No Treats or Snacks. Before you gasp, we eat snacks but I’ve always been very careful as to what I labeled as “snack foods” and try to stay away from the word “treat”. I’ll explain both. Marketing would like to have us think not only are there specific foods that should be eaten between meals, but that there are also specific snacks that kids should eat. I don’t love those concepts. Instead I’d often give her leftover salmon from dinner for her afternoon snack or ice cream before dinner because I didn’t want her to think of it as a reward, but rather a food we can enjoy once in a while. Where does that leave us now that she’s six? One, we get to enjoy the occasional cookie for breakfast and its no big deal, and two, we avoid too much processed foods because she doesn’t always expect goldfish or crackers between meals.

3. Make Fitness a Family Affair. This is one that I talk about often and somewhat the basis of my business name Active Mom Fitness. To be a mom that is physically active, fit and feels good moving, well...you have to be just that, an “active mom”. And we all know how time consuming kids are, so one solution is to make some of that active or exercise time a family event. This can mean working out together, it can mean walking together, it can mean you getting in a 10 minute workout while “watching” your kid’s gymnastics class. If I removed all of the time I’ve spent exercising with or around my daughter, the amount of activity I have gotten over the years would probably decrease by at least 50%. And where does that leave her and I now? She understands the importance of activity and enjoys participating with me. As an added bonus she is confident and comfortable with physical activity.

Thanks for reading. I’m sure there are some habits that are important to you, but that you’re feeling are difficult to stay consistent with (especially when it comes to nutrition and exercise with kids). My unsolicited advice is to keep trying because it will be worth it, mama. Make sure to check out habits 4-6 in the next post.

If you like my perspective and would like me to help you manage family and fitness, contact me.