Physical Activity Before and After Pregnancy

In this post I would like to tell you about my insights, personal experience, and also share recently acquired practical knowledge. I must admit that for me this post is very personal and important. The reason might be that I started writing it one week after giving birth, with lots of thoughts and reflection while I was recovering. I’m still in the process of bouncing back, but I want to emphasize that I have not imposed any pressure on myself. The postpartum period is just the way it should be – natural, healthy and calm. (Let me remind you that it takes about 6 weeks after natural delivery)

Postpartum period

It’s the time when I focus on the baby and breastfeeding which creates the bond between us.  

 

Let’s start from the beginning…

As a long-time certified trainer for pregnant women, I have my own tested and safe training programs, and I encourage all future mothers to check them out. I’ve encouraged them for years to lead an active lifestyle. I try to make them aware that if their doctor does not see any contraindications, then, by following the basic rules, we can help each other through exercising . And the benefits of this, both for the future mother and the baby, are enormous.

 

Why?

The main advantages for pregnant women are:

• improvement of well-being
• improving the functioning of women during pregnancy
• and … the process of the delivery.

JTherefore, if the expectant mother is completely healthy, her pregnancy is not at risk, and the doctor does not see any contraindications, I suggest continuing physical activity, because it also prepares the body for childbirth. And I know what I’m writing about!

Moreover, many scientific studies indicate that systematic, moderate physical activity during uncomplicated pregnancy is completely safe and has a positive effect not only on the condition of the musculoskeletal system, but on the entire body of both the woman and the baby, and on the course of childbirth. In particular, this applies to general physical fitness, aerobic fitness and strength, both during pregnancy and after birth. It is now recognized that some exercise habits acquired during pregnancy can have a positive impact on the health of the mother and the baby.

 

A few titbits

Childbirth is compared to a marathon. With a small difference … you can stop the run but that’s not possible with delivery. Average energy cost of delivery: 2.3 kcal / min (walking 4-5 km / h), energy expenditure allowing you to cover a distance of 40-50 km (marathon)!

Moderate training during pregnancy helps not only to control body weight, but also to improve or maintain overall body fitness, and reduces the risk of gestational diabetes. It will definitely improve your mood and give you a POWER BOOST, and finally, it will help you get back in shape after pregnancy.

 

Another equally important advantages of physical activity in pregnancy are:

• physical activity improves the functioning of the circulatory and respiratory systems, which makes it easier to endure the effort during pregnancy and during labor itself

• the uterine and placental blood flow will increase, which has a positive effect on fetal development and pregnancy
• improves metabolism and reduces weight gain, prevents obesity and skin stretch marks
• increases the chances of pregnancy being normal when compared to pregnant women who did not exercise during pregnancy
• premature delivery, transmission of pregnancy, and fetal abnormalities are rare in women who are active during pregnancy
• individual periods of labor will last shorter, cervical dilatation will be faster, there will be less pain in contractions 
• the time of post-natal hospitalization of active pregnant women is much shorter, and the maternal mortality rate is three times lower than in the entire population of women who give birth

• women who work out regain physical fitness and mental balance more quickly during childbirth
• as a result of better blood supply to the mammary glands, lactation in active women occurs earlier and lasts longer than in women who did not exercise physical 
• exercises reduce the fear of delivery and ensure a good night’s sleep
• it also reduces back pain
• it relieves constipation

 

What’s more, exercises have great effects on the baby:

• newborns whose mothers exercised during pregnancy tend to achieve higher Apgar scores compared to newborns of non-exercising women
• lower rates of perinatal morbidity and mortality of newborns born to mothers exercising regularly have been observed

 

Two completely different experiences

Thanks to training, I felt very well both physically and mentally  after both pregnancies, especially after the second one (but I know how many women struggle with baby blues at this time – I hug you tightly and keep my fingers crossed for you).

I also noticed a quick return of my body to normal functioning (housekeeping, walking, playing with my older daughter) thanks to a large dose of energy. Nevertheless, I believe that each of us knows best what is good for her and will find her own balance without paying attention to the pressure of the people around. Remember “I DON’T NEED” but “I WANT” 🙂 After all, giving birth to a baby is a huge feat and a reason to be proud!

As a woman and as an athlete, with the experience of two extreme births, I will say one thing. The first delivery ended positively, among other factors, because I was physically prepared for it (I really wanted it to be natura; and that’s how I did it), and the second delivery … well, it was quick 🙂 That’s why I encourage you, dear women to exercise. You can be prepare and even should as this time is too important to not care. Our body works for the two of us!

Due to the fact that my physical endurance was at a high level, the first delivery, despite the complications, ended up by giving birth by forces of nature, when actually the doctor was on the brink of choosing the c-section. After a few hours, the doctor visited me and congratulated me on preparing for childbirth. And yes, that was nice!

The second delivery is a completely different story, much shorter, because it lasted about 40 minutes … without anesthesia! Note … I could leave the hospital the same day! Together with my doctor we have once again seen the importance of physical activity. The photos come from the first pregnancy with my daughter Klara and the second pregnancy with my daughter Laura. A woman’s body can do a lot.

…and it is amazing that such miracles develop in our bodies!

1. 8 months pregnant (2017)
2. 12 months after delivery (2018)
3. about 8 months pregnant (2020)
4. 17 days after delivery – recent picture

 

 

I purposely do not focus on the details of my two deliveries, nor would I want us to compare ourselves. I have one goal. We should exercise if possible, and I myself see how important it is. My goal is to show you various training solutions, even without leaving your home. My workouts are professional and safe. Therefore, I will constantly urge you to find a moment for yourself, to take care of yourself and remember that while being a mom-to-be and a mom you can still have the same passions, you don’t have to give up anything. You can also open up to new passions, and maybe just discovering your new “healthy way of life” will become your favorite pastime.

As we know, a happy mother … is a happy child.

And that’s what I wish you 🙂

 

Bibliography:

1. Chitryniewicz-Rostek J., Kulis A., Kreska-Korus A., Wpływ aktywności fizycznej na stan psychofizyczny kobiet w ciąży, „Rehabilitacja Medyczna” 2015, nr 19, s. 9–14.
2. Parkitna O., Witkoś J., Onik G., Budziosz J., Sieroń K. Aktywność fizyczna w ciąży i jej wpływ na przebieg ciąży i porodu. Ostry Dużyr 2017, 10, 1, 16-22.
3. Perales M., Calabria I., Lopez C., Franco E., Coteron J., Barakat R., Regular Exercise Throughout Pregnancy is Associated with a Shorter First Stage of Labor. Sage Journals 2016, 30, 3, 149-157.
4. Torbe D., Torbe A., Ćwiek D.: Aktywność fizyczna u kobiet w ciąży o fizjologicznym przebiegu. Borgis-Nowa Medycyna 2013, 4, 174–179.