Move It Mama

Exercise During Pregnancy and Beyond

Let’s face it—exercise during pregnancy might sound about as appealing as a root canal, but it’s one of the best things you can do for yourself and your baby. Staying active while pregnant isn’t about hitting the gym or setting records; it’s about keeping your body strong, flexible, and ready for the incredible journey ahead. And once the baby arrives, exercise after giving birth can help you recover, rebuild your strength, and find some much-needed “me time.” But with so much advice out there, it’s natural to have concerns—what’s safe, what’s effective, and how do you even start? Let’s break it all down and get you moving with confidence.

Gentle moves for new moms

When it comes to exercise during pregnancy, the goal is to keep yourself healthy and energized. Walking is one of the simplest and safest ways to stay active—it’s low-impact, easy on the joints, and you can do it pretty much anywhere. If you’re looking for something a bit more refreshing, swimming is another fantastic option. It provides a full-body workout without putting pressure on your joints, and let’s be honest, floating in the water feels pretty amazing when you’re carrying extra weight.

Prenatal yoga is also a wonderful way to stay limber and calm. It helps you stretch and strengthen muscles, improve balance, and focus on your breathing—all things that come in handy during labor. Plus, it’s a great way to carve out some peaceful, meditative time for yourself.

As your pregnancy progresses, it’s important to listen to your body. What felt easy in the first trimester might be more challenging in the third. Modify your exercises as needed—slow down, reduce the intensity, or switch to gentler movements. The most important thing is to keep moving in a way that feels good and supports your body’s changes.

Why exercise during pregnancy matters

Think of exercise during pregnancy as a way to feel better both physically and emotionally. Physically, staying active can work wonders for your circulation, helping to keep blood flowing smoothly and reducing common pregnancy woes like swelling in your ankles and feet. Regular movement can lead to better sleep—a precious commodity when you’re dealing with a growing belly and midnight bathroom trips.

But the benefits don’t stop there. Exercise is also a powerful mood booster. It reduces stress, lifts your spirits, and can even help manage those inevitable mood swings. Moving your body releases endorphins, which are natural mood lifters, leaving you feeling more balanced and positive throughout the day.

And let’s not forget about the big day—labor. Regular exercise helps prepare your body for childbirth by strengthening the muscles you’ll rely on during delivery. It also increases your stamina, which can be a real lifesaver when labor takes longer than expected. By keeping up with exercise, you’re not just taking care of yourself now—you’re setting the stage for a smoother, more manageable labor experience. So, lace up those sneakers or roll out your yoga mat; your body (and mind) will thank you!

Easing into exercise after giving birth

The idea of jumping back into exercise after giving birth can feel daunting, but the good news is that there’s no rush. Start slowly, and listen to your body. Typically, you can begin with gentle exercises within a few weeks after delivery but always check with your healthcare provider to make sure you’re ready.

One of the best places to start is with pelvic floor exercises. These help strengthen the muscles that were stretched during pregnancy and childbirth. Think of it as rebuilding your foundation from the inside out. Simple exercises like Kegels can make a big difference in your recovery.

Walking is another great way to ease back into movement. It’s low-impact, you can do it with your baby in tow, and it helps get your body used to being active again. As you start to feel stronger, you can gradually increase the intensity of your workouts. Adding in light strength training or more vigorous walking can help rebuild muscle tone and stamina.

Remember, this isn’t about bouncing back—it’s about healing, rebuilding, and taking care of your body as it adjusts to its new normal. Give yourself grace, take it one step at a time, and know that every little bit of movement is a step towards feeling stronger and more like yourself again.

How to build an exercise routine

Finding time to exercise with a newborn can feel like trying to find a needle in a haystack, but you want to create a plan that works for you. Start small—short bursts of activity throughout the day can add up, whether it’s a quick walk with the stroller or a 10-minute yoga session during nap time.

Creating a routine that fits into your life means being flexible. Some days will be easier than others, and that’s okay. The key is to set realistic goals that you can stick to, like aiming for three short workouts a week and gradually building from there.

Staying motivated can be challenging, especially when you’re running on little sleep. Try to focus on how good it feels to move your body, even for just a few minutes. Celebrate small victories and remind yourself that each workout is a step toward feeling stronger and more energized.

Remember, exercise after giving birth is about progress, not perfection. Be kind to yourself, and keep moving forward—literally and figuratively!

Final musings

Remember, exercise during pregnancy and after giving birth is about feeling good, not fitting into anyone else’s expectations. Take it at your own pace, and enjoy the journey. For more tips on motherhood, check out our other blogs. Or get in touch with Paper Birch Therapy if you need extra support. We’re here for you!