Are you pregnant and already worried about how you’re going to get fit after having your baby? The good news is that you don’t have to wait until after delivery to get started on your postpartum fitness program. Official recommendations and research indicate that postpartum health can actually start when you get pregnant. It is important that you consult with your doctor before starting any exercise program.
If you have a healthy pregnancy, working out can:
- Make it easier to re-engage in fitness programs According to the American College of Sports Medicine’s postpartum exercise recommendations, it can be easier to pick up a fitness program postpartum if you had been engaging in moderate exercise throughout your pregnancy. You won’t be the fittest of your life while you’re healing from childbirth, but it will give you a stronger foundation to start from.
- Possibly decrease your risk of developing postpartum depression. A shocking number of mothers suffer from postpartum depression – 1 in 7, according to a study published in JAMA Psychiatry. A meta-analysis published in the journal Birth demonstrates that “physical exercise during pregnancy and the postpartum period is a safe strategy to achieve better psychological well‐being and to reduce postpartum depressive symptoms.”
- Help you with postnatal weight loss one study found that nutrition and exercise programs regardless of intensity helped women see a decrease in weight retention at [2 months postpartum].
How should you workout during pregnancy?
In general, the recommendation is that you can keep up any exercise you were doing prior to becoming pregnant while pregnant, but should not start anything new.
Though, there are several other things to take into consideration when choosing your prenatal fitness program:
- Understand that there are several cardiovascular, respiratory and metabolic changes that occur in your body that may make it such that your heart rate increases or that you tire more easily or become light headed when you exercise, so you may need to adjust your usual fitness regimen.
- Know that your pregnant body produces the hormone relaxin which loosens the ligaments around your joints, making you more prone to injury.
- Keep in mind that there are some positioning considerations, such as: it is advisable not to lay on your back after the 1st trimester, not to do deep twists and not to overheat / overexert.
I tried every workout under the sun when I was pregnant, some worked (yoga, cycling), some did not (running, HIIT). Everyone is different, the important thing is that you work with a doctor to find a method of movement that is right for you and your body and your baby. Try one of these top prenatal classes in Miami [link] Have you already had your baby? No worries, you can still get fit! Check out this guide for getting your fitness groove back in Miami.