As I was going through my pregnancy and postpartum period I tried everything I could to find the best way, to keep fit and then lose those pregnancy pounds…..

This eventually led me to research the topic on the Internet and was able to receive my certification as a specialist in that area.  Many women have  trouble during and after pregnancy with keeping fit. With the research and information that is available, it is now easier to keep fit during and after pregnancy. The information that I am presenting will go over a few basic things to know for these crucial times in life and hopefully make women feel more in control.

The first question normally asked is ”is it safe to work out during my pregnancy”. Most doctors’ will usually tell their patients that they can keep up their workouts. Unless there is underlying medical condition. While most doctors’ will also tell their patients that  in each trimester there are things that are okay and not okay to do. For instance after the first trimester, it is not suggested to attempt to do crunches , the reason being is  that the abdomen can separate and blood pressure can also rise .

Make sure to keep your heart rate at a certain level if attempting to do a cardiovascular workout.  Although it is wise to keep in mind that if you have never worked out before, it is not wise to start.   Make sure  to listen to your body, if you should start to get dizzy, bleed, or leak fluids, make sure to stop immediately and call your doctor.

Most women will feel tired during this time, especially in the first trimester. So it is suggested that women should try and fit in short bursts of activity. Some of these exercises that can be done are bicep curls while doing the laundry, you don’t even need weights,  just use the laundry detergent bottles.  Another exercise that can be done is dancing to get your heart rate up a little.  Some other suggestions would be walking or squats. One exercise that is beneficial are “kegals”.  All that is done is squeezing one’s pelvic muscles, holding  and releasing them.  This has been shown to ease labor and delivery by making the labor muscles stronger.  Also some suggested cardiovascular workouts would be water aerobics or an Upper Body Erogmeter.  All these get the heart pumping a little but are gentle on the joints which can get damaged if not careful.

Another important fact is to make sure you’re getting enough rest and not to get discouraged if you don’t work out one day. One thing that might be able to help get women through the first trimester is knowing that by the second trimester energy levels come back so women might want to get some working out at this point. As per the ISSA handbook on pregnancy, it is said that some women will find the third trimester very difficult, as nausea can return,  the baby’s kicking  becomes stronger, and extreme tiredness is  probable, as a result, some women cease to work out.  Keep in mind, varicose veins may surface and exercise has been proven to reduce this. So, if you can do a little something it might help  moms feel better.

Another key point worth addressing is nutrition. You are eating for two.   Make sure to increase your caloric intake by at least 500 extra calories a day. Melissa Johnsen,  from Bodybuilding.com, advises to plan a well rounded diet to make sure that the body is getting the nutrients it needs, and make sure to maintain a gradual steady weight gain. You can do this by eating smaller meals, such as an apple with peanut butter, which will give a you more natural sugar and protein.  Eating up to six times a day has been shown to somewhat  ease nausea symptoms. Eating smaller meals also can keep the blood sugar level stable. This in turn helps keep a woman’s energy up for herself and the baby.  Make sure to also  intake more water.  A lack of water has been shown to cause contractions.  This can result in the need to receive IV fluids.

Doctors do a test at about 16 weeks to see if their patients have gestational diabetes. This is important to know because some women go on to experience diabetes after delivery.  When this is the case, women are then monitored very closely. It is wise not to gain over 30 pounds which most doctors’ agree is the magic number.  Most Doctors’ will agree that the closer a patient can stay to a 30- 35 pound weight gain during pregnancy, the easier it should be to lose the weight post pregnancy. This weight gain is broken down; most women will need to gain about four to six pounds the first trimester, eleven to fifteen the second and eleven to fifteen the third trimester.

After all the waiting and waiting, the baby is here and you are feeling  tired, happy, and scared. Most women will say “how do I lose all this weight”. Well first things first, make sure that your doctor gives the green light to workout.  With natural births, most women can usually start after two weeks, whereas with c-section deliveries, most women will need to hold off for about six weeks.  One thing that was found in studies is that women who lose the baby weight within a year, will be less likely to become overweight.

Experts agree to start off slowly.  Do short bursts of activity. Keep in mind, that as a new mother, it is a very different schedule. New moms may only be getting  sleep every two hours depending on the baby. So fit it in a workout wherever possible.  Another great way to fit in a workout would be to use your baby as a weight. Hold your baby and squat or dance with your baby. This is a great way to fit in workout while bonding with your baby as well.  A great idea that Autumn Hessman wrote  for Suite101.com is that there are now workouts centered on moms.  One of these groups is called Stroller Strides, a great idea where moms can get together with their babies and walk as well as do some strength training.

As a result, new moms may be able to lose weight quicker and have support while they are doing it. Of course as a new mom, women will be tired, so make sure that rest is a priority.  Just make sure to do something, as most experts agree that the longer women keep on the weight,  the more likely they may have trouble losing the weight and the more at risk for they will be to develop diabetes and heart disease. One recommendation that Meriza Deguzman wrote in an article for Bodybuilding.com is to set up small daily goals and to and have a schedule that women can stick to.  By doing this they know that this is time set aside for me.

During this time, with the new bundle of joy, make sure to have good nutrition as well.  If there are not enough calories coming in, there will not be any energy to spare. Breastfeeding moms need to take in more calories, about an extra 500 calories a day.  The reason being is, according to the ISSA,  that breastfeeding will usually use up those calories just feeding their little one. Some Doctors’ might advise breastfeeding moms to nurse before their workout.  Studies have shown that the consistency of breast milk changes with a heavy workout.

Make sure not to get discouraged if you have put on weight and you feel like it is not coming off fast enough. The weight will come off, just make sure to fit in some sort of activity into the day. Remember the weight did not come on overnight, even though it may seem to most women that it did. The most important thing to remember for new moms is that they brought another human being into this world.  Take the time to enjoy the bond that a mother and baby have. As time goes fast and soon this little person will be all grown up.

Now we see how hard it is for most women to keep fit during and after pregnancy, as well as the possibility of certain issues that may arise, the provided information regarding nutrition as well as some simple ideas for exercise, may enable more mothers and mothers to be to take control over their fitness situation.

- Francine Browning, eFitness for Life Coach (fbrowning@efitnessforlife.com)

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