Fitness in Pregnancy and Beyond

Fitness tips for pregnancy and beyond  

More than 8 years ago I put pen to paper on my experience of fitness, pregnancy and life with a new baby. Over a series of months I tracked what I learnt and experienced from fertility to the early toddler stage. I’m lucky I did write it all down as I certainly don’t remember much detail from those busy years. Looking back at my notes I am reminded of how overwhelming I found the volume of information and the pressure to do the right thing for my baby and myself.  

It is hard to consolidate each of the stages of pregnancy and life with a new baby into one article so instead I have provided you with the links to each of the relevant articles below. My entire series of articles on my pregnancy journey are still available online and provide an insight for new mums on fitness challenges during this precious time. I treated this time as a wonderful opportunity to learn more about the body, speaking with experts from women’s health physiotherapists to doulas, yoga teachers to obstetricians. Some of my best tips came from mums who had been there before and had learnt through experience. I hope you find something below to help you wherever you are along this exciting path.  

• Fitness and Fertility pre pregnancy fitness : read more  
• Fitness and 1st Trimester : read more 
•  Fitness and 2nd Trimester: read more
• Fitness and 3rd trimester : read more
• Fitness with a new born : read more  
•  Fitness with a 6 month old : read more
• Looking back over pregnancy and 1st year of baby : read more
• Endurance training of a different kind - pregnancy read more

 What has changed  

Today, 8 years on, there are certainly more health coaches and physiotherapists trained to work with pregnant and post-natal bodies and books and podcasts available consolidating the latest research. Thankfully there also appears to be a gradual move away from aesthetic goals. Looking great in pregnancy or shaping up after baby is not what this new breed of health coaches are focusing on. Feeling good in yourself, feeling strong enough to take on the challenges of motherhood and feeling confident enough to know when you need to sleep, move or ask for help is finally moving higher up the goals for mothers.  

The plus side of covid  

One key benefit of the growth of virtual classes and coaching in this covid world is that we have more access to experts in pregnancy and women’s health. There are opportunities to enjoy classes and learn in online workshops from specialists from all over the world. While my only options may have been a local pregnancy class (at a time that didn’t suit) or some old fitness DVDs, now there are endless options that might suit your needs, interests and your timetable. The only problem might be that there is too much choice.  

A guiding light  

What you will notice through each of the phases is that having a relationship with a good pelvic health physiotherapist can be of huge benefit as you navigate your changing body and work out what is normal or not along the way. If we can build our confidence in our body knowing that how we are feeling is normal, we are less likely to feel worried and uncertain about what we should or could be doing fitness wise. Your local pelvic health physiotherapist will also be able to recommend other professionals, support groups or fitness classes in your area or online.  

The voice of experience 

While my journey along this path will be different to yours, I hope you can appreciate that there is something you can do every day to look after yourself, and that doesn’t always have to be exercise. Our health in this stage of our lives can be sacrificed so much by a mother’s wish to do everything for her child and never leave any time for herself. Tiredness plays a bit factor and sometimes it is easier to put on another load of laundry than lie down on the floor and do 2 minutes of exercises. Noticing this, accepting that we can’t do it all every day, but also deciding to do something however small for yourself can set you on a path to feeling more positive about your own body.  

Run your own race 

A few months ago my little boy turned 8. How much I ran in pregnancy, how soon I fit back into my jeans or indeed how long it took me to my fitness back after he was born really doesn’t matter. Indeed my outlook on fitness and running has changed a lot in those years so you might also find that what is important to you pre pregnancy may not be in the future. We all experience fertility, pregnancy and post-natal return to exercise differently. It is not a competition. Our kids are all different too, as are our lives outside of parenting and exercise, so we very much need to go with what feels right for us and try our very best not to get caught up in a race for perfection that doesn’t have a finish line and will only burn you out trying to get there. Have a read below and find the stage you need : 

Fitness and Fertility 

Pregnancy Series Part 1  

As a recent first time mum, Mary has spent the last year embracing the latest trends, research and advice on fitness and has brought together her tips for those who are planning on starting a family. 

As potential first time mothers, we diligently take our folic acid for months prior to becoming pregnant. We download fertility apps and read books and blogs on what to expect when expecting. We dream up baby names and start noticing ladies with bumps everywhere we go. Rarely do we consider exercise and fitness as part of the preparation in these exciting days of planning a family.  

Fit for Pregnancy 

There is growing evidence that having a moderate level of fitness can help fertility, pregnancy and recovery from childbirth. Waiting to conceive can be a stressful time. When you exercise, you are also more likely to eat better and feel better. Your head is clearer and you are more likely to manage this stress. In addition to fertility, your body needs energy, strength and stamina to carry your future baby. Pre-pregnancy is the time to get fit and prepare your body for what lies ahead. 

Practicing what I preach 

As a coach, I have met plenty of women over the years who regret not looking after their body before, during and after pregnancy. These women have prompted me to prioritise fitness alongside pregnancy. When we started planning to have a baby last year, I made changes to my running-focussed training programme. Once pregnant I knew marathons would not be on my to-do list, so I needed to have a back-up of other exercise I would enjoy to keep me sane, strong and happy throughout pregnancy.  I replaced some of my long distance running with more strength and mindful exercises. I took advantage of these pre-pregnancy months to experiment with fitness, set new challenges and most importantly appreciate this time I may never have to myself again. It’s very easy to wish away these waiting months. Having another goal as well as pregnancy makes each month a success in its own way.  

Get a head start 

If you are not fit and active prior to pregnancy, it will be harder to get fit during pregnancy. Pregnancy can be a challenging and busy time, and even with the best of intentions, being motivated enough to kick start a fitness programme when tired, heavy and potentially nauseous is not likely. It is not recommended to start any new or intensive exercise programme when pregnant. Therefore, without a good base fitness heading into pregnancy, there are very few options for starting new sports and exercises when pregnant. Add to this the extra limitations on what type of exercises are advised against in the different trimesters and you are left with a small amount of fitness options if you do put off fitness until pregnancy.   

Fit for Fertility  

Prior to becoming pregnant, the focus is on fertility. Many couples struggle with fertility and each month the worry, stress and disappointment grows. Exercise can help take the focus off this pressure with the feel good endorphins making everything seem a little better. When couples are at the stage of looking for assistance with fertility, the experts will most often recommend looking at lifestyle first. Fitness, diet and weight can all play helping hand with fertility.    

Fertility Expert Advice 

Professor Mary Wingfield, Clinical Director at Merrion Fertility Clinic, meets couples every day with fertility issues. She agrees that exercise is certainly advised to help reduce the stress associated with infertility and also to manage body weight. “Studies in Australia and the UK have shown very clearly that if overweight women with infertility lose approximately 10% of their body weight, more than half of them will conceive”, she says. Professor Wingfield recommends fitness and diet together to make the best impact. “Many studies show that obesity affects fertility, particularly in women with Polycystic ovaries (PCOS).  From my experience at the clinic, it seems that a combination of diet and exercise is better than just diet or exercise alone, particularly in women with PCOS”.  

Obesity and Pregnancy 

The problems with being overweight and unfit continue right into pregnancy. From a practical point of view, your quality of life during pregnancy can be impacted by obesity and lack of fitness. Simple actions like moving from floor to standing, getting in and out of the car or chasing after older kids all become harder when carrying more weight but not having the strength to support it. Give yourself the best chance of having a comfortable pregnancy by starting out at a healthy weight. Professor Wingfield suggests that it is also a health risk. “Obesity increases the risk of diabetes and high blood pressure which are bad for the mother and for her baby,” she says. 

Too Fit to Conceive 

It is good to remember however that more exercise is not always better for women looking to become pregnant. Excessive exercise combined with low body weight can lead to a situation where many athletes have such low body fat that they don’t ovulate regularly or have periods. Most of us are guilty of never pushing ourselves that far with an exercise programme, however Profession Wingfield regularly meets women who push themselves to their exercise limits, are underweight and struggling with fertility. Moderation is what is important for fertility and the health of the baby. “Women who are underweight and who exercise excessively tend to have smaller babies. Small babies can have reduced organ development including brain development. There is also evidence now showing that very small babies are more likely to have problems with high blood pressure and other medical problems in later life,” says Wingfield.  

Not just for girls  

It’s not just the ladies that need to consider lifestyle changes. The right weight and moderate fitness is just as important for male fertility. Obesity in men has negative consequences for sperm and fertility. At the other end of the spectrum Professor Wingfield advises avoiding putting the male body under excessive exercise stress. “Lots of studies show that excessive exercise can affect sperm counts but it has not been proven whether this actually affects fertility,” she says. Excessive heat is also not good for sperm and for this reason she does not recommend Hot Yoga, saunas and Jacuzzis for men who are trying for a baby.  

With a huge rise in endurance events such as triathlons and marathons, more men than ever are pushing their body to fitness challenges. There are great benefits to this type of training, however, it might be advisable to time the intensive peak of the training away from the time when trying for a baby. It is also worth noting diet and a whole new industry of sport nutrition supplements that ties in with these sports. Be mindful of adding anything to your diet that is not natural as it also may have an impact on fertility. One thing is for certain, once a baby arrives, there will indeed be less time for day long Saturday cycles, so continue keeping fit but be mindful of the intensity.  

Create your future  

Exercise does not have to be about pushing your body to its limits. Fitness is about building your energy, relieving your stress and revitalising the body.  If you can start pregnancy feeling fit, strong and confident, it will stand to you going forward. Once you find the activity that you enjoy, it becomes fun and part of your lifestyle. Maybe as a couple you can find something that you can do together. Fitness impacts positivity so many areas of the body in addition to assisting fertility.  Unfortunately, there are no certainties that you will conceive easily. Whatever path your fertility and pregnancy journey follows, your body will be stronger and more resilient to handle what lies ahead when you have fitness and exercise as your therapy.  

• Fitness and Fertility pre pregnancy fitness : read more  
• Fitness and 1st Trimester : read more 
•  Fitness and 2nd Trimester: read more
• Fitness and 3rd trimester : read more
• Fitness with a new born : read more  
•  Fitness with a 6 month old : read more
• Looking back over pregnancy and 1st year of baby : read more
• Endurance training of a different kind - pregnancy read more

Fitness and 1st Trimester 

Part 2 of our Fitness and Pregnancy Series  

Exercise in the Early Days of Pregnancy 

‘Congratulations, you are pregnant’. It’s exactly one year since I heard these lifechanging words. Amidst the blur of excitement, these early days of pregnancy were filled with caution and a long and often conflicting list of guidelines regarding food, exercise and activity.   

The longest trimester 

The first trimester feels closer to 3 years rather than 3 months. It’s an anxious time as we anticipate the 2nd trimester when the fatigue, nausea and the odds of miscarriage are due to decrease. Many women choose to keep the news a secret in these early days and spend their time on Google wondering what they should be avoiding. Added to this, no pregnancy fitness classes will accept pregnant women until the 2nd trimester. Each individual has to gauge what’s suitable for themselves and their baby. Naturally cautious, many women take a break from fitness altogether. However, in these early months, fresh air and exercise might be just what we need to keep us busy and relaxed. 

Doing my homework 

Wishing to give myself the best possible chance of a successful pregnancy, while keeping a fitness business afloat, I spent a lot of time in the first trimester researching fitness and pregnancy. The standard line from the doctors and fitness professionals is to keep moving, lower exercise intensity, avoid anything new and steer clear of overheating the body. Most guidelines are very prudent and generic, limiting activity to exercising only at a low heart rate.  

Finding the balance 

Like many first-time mums, I too was cautious about exercise in pregnancy and listened to the doctors. I was intrigued by Susie Mitchell’s very interesting ‘Pregnancy to Podium’ book where she recounts her pregnancy journey as an Irish elite track cyclist. Through extensive research and support she maintained her fitness debunking many of the pregnancy fitness myths and cautions. Although I had had no competitive instinct, it was inspiring to read how fitness and pregnancy could work together.  

Each to their own 

My aim would be to keep mobile, active and outdoors for as long as possible in pregnancy. I was motivated by the stories of friends and colleagues who had managed to do this but also knew many women who were unable to exercise through pregnancy for various physical and medical reasons.  The more research I did, the more I realised that everyone was different and pregnancy and fitness would be an experiment. My body would let me know how to proceed.  

Know your limits 

It is amazing how quickly my body adapted to its new resident. Within the first 6 weeks of pregnancy, I noticed a remarkable change in my breathing when walking uphill or running. This indeed became a challenge as my business involves running and chatting concurrently. My body needed the oxygen elsewhere and meant my pace dropped right back. Following all advice to listen to my body, I used my breath as my gauge for exertion, I knew my comfort zone and did not exceed it.  

Keeping a secret  

Keeping the good news a secret until the 2nd trimester makes it harder to get advice and tips from those who have been through it all before. I felt that everyone noticed my slower pace and I became conscious of my bump even though I didn’t have one. While many ladies spend these 3 months making excuses as to why they are not drinking, I spent the months avoiding running with others.  

Clearing your head 

The first trimester can be a very stressful time. There is a long list of things to occupy your mind. Awaiting the scan results, wondering if you could possibly be pregnant when you don’t feel anything, reading about miscarriage rate and hearing stories of others unfortunate circumstances, there is certainly a need to clear the head. Getting outdoors served this purpose for me. It helped me feel confident and strong and distracted me from my worries.  

Be realistic 

Pregnancy is not a time to lose weight, run faster or tone up. It’s a time to make your body and mind feel strong, mobile and relaxed. I shifted my approach from having a training plan for a marathon to training for a healthy pregnancy, labour and recovery. There is an element of luck in pregnancy and at any point I could be advised by the doctor to cut back on exercise for medical reasons. Being grateful that I still felt comfortable being active, I took advantage of my good fortune to get outdoors while time was on my side.   

Week by Week 

As I approached the end of the 1st trimester, the nerves dissipated, the bump started to show and I settled into the realisation that every week could be my last week of feeling comfortable and confident exercising. I started treating each week of running and fitness as a bonus. Being able to share my secret was a weight off my mind and I could now ask for advice from mums who had been through it all before. One pattern became evident. No two people had the same experience. What worked for one didn’t work for another. I realised that I would have to create my own pregnancy fitness journey based on what my body was going to agree with each week. The baby would be in charge and I would follow it’s lead into the 2nd trimester and beyond.  

Fitness and 2nd Trimester

Part 3 of our Fitness and Pregnancy Series  

Exercise in the middle stages of Pregnancy 

When I was 14 weeks pregnant, it still felt surreal that a human, now the size of an orange, was growing inside me. There was still no visible bump and thankfully I was feeling good. In some ways I felt like a fraud. I didn’t feel pregnant, whatever that is supposed to feel like. The fatigue and apprehension of first trimester was behind me. 

The Limbo Trimester 

As I moved into this 2nd Trimester, I was surprisingly full of energy and was happily teaching classes and staying active. As each week passed, the concept of becoming a parent became slightly more real and the jeans start to become a little bit tighter. It was still too early for maternity clothes but far enough into pregnancy to share our good news and finally start to believe it myself.  

Minding myself 

I entered this trimester with great intentions of joining classes, devouring the latest pre-natal research papers and maintaining my energy and mobility as much as I could. I didn’t want to push my myself to fitness limits in pregnancy. Instead my focus was to protect my body so that my return to fitness after pregnancy could be possible, gradual and pain free. Being a runner, I was mindful of the downward impact of running on the body. With this new growing weight, I needed to make sure I wasn’t causing any long-term damage.   

Taking a step back  

Before pounding any pavements with a bump my first stop was with a Women’s Health Physiotherapist. Post-natal incontinence due to pelvic floor issues are extremely common with women. I was hoping not to become one of them. Eimear Murphy from Milltown Physiotherapy was happy to listen to my concerns and as a runner and mum of three herself knew first-hand the issues that might arise. I had been diligently doing my pelvic floor strengthening exercises (Kegals) for weeks now. However, I was surprised to hear that these may have been the wrong thing for me.  

Pelvic Floor Relaxation 

Eimear explained that many busy, stressed or sporty people constantly engage their pelvic floor muscles. No amount of extra strengthening exercises are going to train these muscles to function well if they are not able to relax as well as contract. It turns out I was one of these uptight women. Working to release these muscles through breathing and relaxation exercises would have be top of my list of fitness tasks for the next few months.  

Becoming a student again 

In addition to my new pelvic floor relaxation homework, I enjoyed my running at a slow comfortable pace.  I also continued with yoga.  Luckily for me, my yoga teacher Ruth (EatLiveSmile.com) was also pregnant at the same time. Being a few months ahead of my journey, she became an inspiration, an example of how yoga can be adapted to suit the new body shape as each month progressed. Both running and yoga worked together in these months to help me keep active, calm and relaxed. 

Not all plain sailing  

I don’t claim to be a model student for pregnancy fitness. At times life took over and I let myself feel guilty and stressed for not fitting everything in.  I didn’t prioritise fitness always. Even though I knew I would never have such freedom again for a long while, I still made excuses. I didn’t have a routine as I was no longer running with my usual buddies and my work schedule meant pregnancy classes were not practical. Even though I was mindful that not everyone was lucky enough to be this mobile and active, I became good at talking myself out of exercise. What I may have been missing was support from other pregnant women.  

Finding like minded bumps 

From 14 weeks, studios welcome students for pre-natal Pilates, yoga and aqua-natal classes. If you have been very active pre-pregnancy and are still feeling strong, these classes can seem a little tame initially. Most of these classes will pose a different challenge – learning to relax. I was well into my 3rd trimester before I felt I could relax and enjoy classes tailored for pregnancy, but for many women they enjoy this chance to wind down each week and focus on their pregnancy. Not only is the movement wonderful for the body, but greatly appreciated are the nuggets of information on birth preparation from the teachers and the opportunity to chat to other women who are at a similar stage.  

Moving towards the next stage 

By end of 2nd trimester I still felt as comfortable as the start. Either that or I had forgotten what life was like before the bump. I was indeed a lot rounder, but by keeping active, outdoors and moving I thankfully didn’t feel the weight as much as I had expected. At this stage I had no idea what trimester 3 or labour would hold for me, but at least I felt comfortable that had done a reasonably amount in these early stages to build my confidence. As I reached the end of this 2nd trimester, at 28 weeks pregnant, I was finally ready to start down the scary road of shopping for prams and car seats. That would transpire to be a workout in itself.   

Fitness and 3rd Trimester  

Part 4 of our Fitness and Pregnancy Series  

Fitness in the final stages of pregnancy 

By the start of this 3rd and final trimester of pregnancy, I still found it hard to see beyond the bump and imagine the arrival of a new baby in 12 weeks. It was only when I looked in the rear-view mirror and saw a baby car seat for the first time that reality hit. The excitement was now starting to build.  

Exceeding Expectations  

In my naivete, I had assumed that by 30 weeks pregnant I would be waddling instead of walking, puffing going up stairs (well that bit was true) and generally feeling swollen, heavy and miserable. Maybe I was lucky or blessed with good genes, but I still felt remarkably comfortable and reasonably mobile and active.  Indeed, it was becoming harder to paint my toenails but I could luckily still just about reach them.  

It’s not a competition 

I certainly felt better when moving than sitting still but this was not true for other expectant Mums I encountered. In this 3rd trimester, don’t try and compete with others. Do what makes you feel good, helps build your confidence and reduces your anxiety.  Don’t feel guilty for not exercising if your body doesn’t feel able. Yoga, baths, massage or moving on a Swiss ball might be more what the body is now craving than your usual exercise routine. Listen to your body. 

Retiring from Running 

My running days came to an end in the early part of this trimester. At the first sign of discomfort I stopped and switched to walking. I had nothing to prove by continuing to run. My focus was to protect my body so that my return to fitness after pregnancy could be possible, gradual and pain free. I wanted to keep as mobile, active, positive and healthy as I could throughout pregnancy. The were plenty of other things I could do instead of run.  

The weight off my feet  

With the running shoes packed away, the swimming pool became my gym. I enjoyed the feeling of weightlessness and plenty breaks between lengths. Water provides great relief for many mums in the third trimester as I found when I attended Aileen’s aqua natal classes (eurekahydrotherapy.com). With swelling, backpain and general discomfort increasing at this point in pregnancy, many mums-to-be in the class enjoyed the feeling of comfort in the water as well as the fun, camaraderie and pregnancy tips the class offered.   

The Nesting Workout 

The nesting hormones were in full flow and I became a very efficient housewife for a few months.  I became obsessed with cleaning, decluttering and reorganising. So strong was my motivation, my husband was afraid to sit still for too long for fear that he too may be decluttered. This type of housework is a form of exercise, so it’s important to recognise when taking a break might be the right thing.  

Trying to Rest  

Even though rest and relaxation is recommended, for many reasons, be it discomfort, anxiety or generally an inability to sit still, many of us struggle to do nothing. Although I had great intentions, I never prioritised the meditation apps I downloaded, the yoga home-videos or the breathing exercises I promised myself I would do. It’s often easier to keep busy than to take time out. This has always been something I struggled with and now was no different.    

Information Overload  

Up until the third trimester, I avoided delving into the finer details labour and delivery. I figured that ignorance was bliss. At 30 weeks pregnant, I took the plunge and finally read those chapters in the books I had avoided so far. My basic knowledge was now enhanced with new vocabulary and an array of advice on episiotomies and epidurals, c-sections and centimetres of dilation. There was enough information to keep any first timer anxious about what might happen next. 

Managing Anxiety 

Not matter how much time I spent creating lists for hospital bags and organising baby clothes, I couldn’t distract myself from the uncertainty of labour. If I had better discipline to meditate or live in the moment, this might have calmed my nerves. The hospital antenatal classes helped me picture the typical delivery scenario, but I needed something else to remain calm and positive for the months that remained in pregnancy.  

Training for the head 

I was recommended the Gentle Birth Workshop (GentleBirth.ie) by many of my Mum friends. Initially a little sceptical that it might be a bit alternative, we were delighted to see how the principles of sports psychology and event preparation were applied to labour. Becky Durkin’s workshop left me feeling positive, confident and calm. It helped us control what we could but settle into the uncertainly that was inevitable at this point.    

The Ultimate Pregnancy Workout 

There is no perfect training programme for pregnancy. We are all different. I treated my pregnancy as training for labour and life beyond pregnancy. My approach served me well to date and as my due date drew near, I was now ready to meet the little person behind the bump. The finer details of how we would be introduced would remain a mystery for a little longer, but I felt content I had done all I could to prepare my body and my mind for the next adventure.   

Fitness with a new born 

Part 5 of our Fitness and Pregnancy Series  

Time for Baby Steps – Fitness and a new-born 

Our very prompt little baby boy was born right on his due date. We had now moved from pregnancy and planning to becoming grown up, responsible parents. A whole new daunting world lay ahead. For me, and I imagine most new mothers, fitness was certainly not top of the priority list.  

Doctors’ Orders  

Advice is widely given to start light pelvic floor exercises as soon as possible after the baby is born.  Time-saving tips of combining exercises with feeding make perfect sense, in theory. In practice, this never happened in the early days for me. I was much too focussed on getting comfortable feeding the baby, keeping my eyes open and adapting to life with a new-born.  

No Rush to Run 

I placed no expectation on myself to return to pre-pregnancy shape, weight or fitness. Like every new mother, my body was one that I now didn’t quite recognise, one that had been through significant trauma and needed time to repair, recover and rest. I quite liked the motto of ‘9 months on, 9 months off’ to allow the body time to adapt slowly to its new role. Taking advice from many post-natal fitness experts, setting unrealistic pressures would only set me up for failure, disappointment or maybe even injury.  

Bouncing Back  

Social media can place enormous pressure on new mums to return to a pre-pregnancy body quickly. Perceptions of what fitness can look like in these post-natal months are misleading. Mother and baby gym photos, flat stomach before and after shots and high intensity training plans can lead many women down a path that may not be practical, safe or healthy. In these very early days the body needs good food and not a diet. It needs rest and recovery not additional pressure and stress of high intensity training.  

Where to start 

Only very light exercise should take place in the first 6-8 weeks after labour and significantly longer following a C-section. Before any move back to a pre-pregnancy fitness training, it is strongly advised to get checked for prolapse, abdominal separation and pelvic floor dysfunction. Our structural support system has been changed significantly throughout pregnancy and labour. Our 6 week doctors check should address all these concerns, but not all doctors assess the mother as well as the baby in this check-up. Without a full physical check on mother as well as baby in this check-up, it is wise to attend a women’s health physiotherapist to give the all clear.  

New Aches and Pains 

Holding a baby, feeding, lifting a buggy and generally doing a lot of things one-handed places new strains on the body. Tight neck and back are common as we spend our days looking down and sideways at our bundle of joy. Wearing slings and pushing buggies without noticing where we are holding tension adds additional pressure too. Keeping mobile and becoming aware of what movements are causing the strain are essential. Some light stretches and taking time to lie flat on the floor and truly relax for a few minutes each day really helped me be aware of where I was holding tension.  

Finding a Mood Enhancer 

Having read a lot about Post Natal Depression (PND) and the ‘Baby Blues’ when pregnant, I felt I was as likely as anyone else to experience it. For this reason, my fitness challenge for the initial weeks was not about physical fitness but more about mental health. My aim was to get fresh air every day for myself and the baby. The walking distance or speed was immaterial. It was the action of getting up and out that was important. I knew fresh air always made me feel amazing and hoped that would continue with the new baby in tow.  

Fresh Air Therapy 

Whether the fresh air helped me avoid those baby-blues, I will never know, but getting outside certainly became a positive focus for each day which I greatly enjoyed. Whether I was walking or sitting on a park bench, my head felt lighter and I felt stronger. Once outside I felt less tired, less stressed and it kept my eyes away from everything that I felt needed to be done. Arriving home with a clearer head and more energy made these early days more manageable.  

Time for Mum  

It is easy to ignore our own needs in the early days and right throughout parenthood I can imagine as there will always be something else that needs to be done for the child. It may feel selfish to choose to do something for yourself and prioritise a walk ahead of laundry but in fact, now 7 months down the line, its only now I’m realising that I will never get to the end of the things that need to be done, and getting out of the house is better for my mood and the baby in the long run.  

Taking the time out 

Pregnancy, labour and meeting our new baby has really made me appreciate the power of the body to adapt as required. There will be plenty of time for running and training in the future. Now is the time for rest, recovery and repair.  In fact, it’s quite like the best part of marathon training. Having crossed the finish-line, it’s time to celebrate, enjoy good food, assist recovery, rest up and admire the best medal of all.   

Fitness with a 6 month old 

Part 7 of our Fitness and Pregnancy Series  

Fitness with a 6 month old – Making the Most of Walking with the Buggy 

I have spent a lot more time pushing a buggy over the last 6 months that I had originally envisaged.  Thankfully I have a baby who enjoys fresh air as much as I do. We are both in better form after our leisurely daily walks. There is no focus on speed, fitness or distance. My aim is to return home with a clearer head and ideally a sleeping baby.  

Learner Driver 

Initially pushing the buggy felt awkward. Arm position, stride length and general posture are all different than walking solo. As new parents, we focus on making sure the baby is safe and secure in the buggy but forget that our buggy pushing efforts and buggy setup may impact our own health and cause injury. it’s important we think about our comfort as well that of baby.  

Listen to your body 

With all the settings and fancy gadgets in our modern buggies, most of us stick with the default and never change the handle height. In the same way as we all adjust a car seat when we move into a different car, we need to make sure the buggy fits our body each time we use it. Don’t just use the settings your partner uses. As the baby gets heavier it’s even more important to have good technique in both lifting, carrying and pushing the baby along.  

Effortless Movement 

Just like running, some people look effortless with the buggy while others look tense and uncomfortable. I certainly wanted to be the former. With no manual for buggy walking technique, I decided to experiment with applying the Chi Running principles to this newly acquired load. Now that my running was taking a back seat, working on my technique became an new opportunity to focus on making the most of time on the road while possibly helping my future running too.   

Walk Tall  

Bending at the waist when pushing a buggy places added pressure through the neck, shoulders and wrists. The legs also have to work harder and there is added burden on the lower back. Focussing on a tall, yet relaxed posture is the single biggest tip that has worked for me. As soon as I bend at the waist I can feel the increased effort. Walk tall, imagining a string from your head keeping you upright, but make sure you don’t tense your arms and legs.  

Lower the handle  

If you have the raise your shoulders or arms to reach your buggy handle it is too high. The resting position should feel comfortable and may possibly be lower than you think. Carrying a baby is enough pressure on our body without adding more pressure to the upper back and neck just to grip the handle of the buggy. The handle of my buggy is hip height. Any higher and I lift my shoulders to compensate.  

Move from your centre  

Imagine a bar between your belly button and buggy handle. Focus on moving from your centre as if you are pushing that bar forward. When I move from my centre the legs follow and the pressure is taken off the upper body. Keep your body reasonably close to the handle. The further you move your body away from the buggy, the more  the effort transfers to your limbs from your core.   

Relax your grip 

If your handle is positioned right you won’t need to grip hard to push the buggy. In fact, if you are moving from your centre, and standing tall, your arms and shoulders will need to do very little but support the direction of movement. Notice as you move if you are holding the handle tightly. Relax your hands and your shoulders and neck will instantly relax too.  

Pick up your feet  

When all the tips above work together, you will notice that the buggy moves along without having to take long strides to push it. Simply focus on picking up your feet off the ground rather than landing with a bang. Small steps work best. Consider your feet just another set of wheels behind the buggy. Pick up the foot lightly and let gravity bring it down again.  

Uphill with a buggy 

Walking with a buggy can be a workout especially if you live in a hilly area. Try keeping your centre close to the buggy rather than bend at the waist and put the pressure on the arms and legs. Think tall, take small steps and feel that the bar from your centre is carrying the buggy up ahead of you. Imagine your feet are walking upstairs rather than taking long strides.  

Ready to Run 

Whatever your sport of choice, take your time to recover after having your baby. Don’t get frustrated that you are not as fit as you might have expected to be by now. Do what you can to prepare for your fitness comeback by focusing on strength and technique while walking. As I enter my 6th month post baby, I feel my body is now ready for some easy running, but I going to leave the buggy at home for that. It’s finally time for some ‘me’ time.     

Looking back over pregnancy and 1st year of baby 

August 2017 : Irish Times 21st August  

Looking back at fitness through pregnancy and beyond… 

This has been an emotional week of baby milestones. We have first steps and a first birthday to celebrate. But where has the time gone? It doesn’t feel like 2 years ago that I started to record my path into motherhood in this column. With a particular focus on fitness and wellbeing, I have kept notes and memories of the joys, the challenges and the lessons learnt from early pregnancy to life with a newborn.  

Back at the Start 

Once I became pregnant I was as naive and cautious as any first-time mother would be about the impact of running and exercise on both my body and the baby. I wanted to approach this new phase of my life sensibly and healthily yet was overwhelmed by the conflicting information online. I loved running and it was a huge part of my life yet I was unsure how to continue through pregnancy. Two years on I don’t claim to be a specialist in the field of pre-natal fitness, but I feel a little more knowledgeable having experience, research and hindsight to call upon.  

Delve into the archives  

The entire series of articles on my pregnancy journey are still available on the Irish Times Online and provide an insight for new mums on fitness challenges during this precious time. I treated pregnancy as a wonderful opportunity to learn more about the body speaking with experts from women’s health physiotherapists to doulas, yoga teachers to obstetricians. Some of the most valuable tips came from mums who had been through it all before. Once into the new-born phase, I learnt many lessons on the path to recovery and return to fitness from post-natal exercise specialists.  

The Blur of Baby Brain 

One huge perk of tracking my progress is that I have kept a diary and photos since the early days. It is a wonderful treat to be able to read nostalgically on this emotional first birthday. Keeping track of the details has sometimes been an additional effort in a busy time, but now I can transport myself back to the early days without being clouded by my present view. Reading the detail, I have completely forgotten how I felt during pregnancy. I no longer remember which weeks I felt great and which weeks I felt overwhelmed. Without these notes and pictures, I’m certain that the true memories would be lost. I have an ability to only remember the good stuff, be that downhills in a marathon or painfree walks with a bump. My diary remembers the exact truth.   

Start Your Diary  

If you are in the early stages of pregnancy, or in fact any stage on this path to parenthood, I would highly recommend you keep some notes. No different from a fitness journal I would traditionally have encouraged my running students to complete, keeping notes and memories is something you will never regret. The reading of the diary brings us back to that moment in time. It allows us to see the path we have travelled and give ourselves credit for the work we have put in, long after it is all forgotten. Whether you see your past with rose-tinted glasses or only remember the bad bits, your journal will never lie.  

Adjusting to New Normal 

My running diaries from the past recount glory days of long leisurely weekend runs and races and adventures abroad. This old me is not recognisable at the moment as life has been replaced by a new routine, yet these memories remain in my training diary. Someday I may return to that lifestyle but today, running remains my escapism but it is no longer my top priority. My freedom is limited and my running motivation is often lacking too. Running is my secret weapon for headspace and endorphins on days when I need a little time out but distances, speed and races are not what motivates me right now.  

Managing our Fitness Ego 

Fitness should not be a competition with anyone else in these postnatal months. Be aware of the rush to return to your ‘old body’ and avoid comparing recovery with that of others. While some women with babies of similar age have marathon goals this year, I admit that I don’t have the drive or wish to dedicate the time it takes to train properly. Although the buzz of the raceday is tempting, even with the great help I have from family and friends, my body is still sleep deprived and would benefit more from doing less than more right now. We need to accept where we are right now and not constantly chase our old selves.  

Fitness for the future 

As I launch into my second year as a mother I have intentionally set no traditional fitness or running goals. Rather than put pressure on myself to return to the runner I was before pregnancy, I’m going to see where the year takes me. I will continue to run for fun, research more about the post-natal body and document my progress. In fact, fitting movement into my day will probably be the least of my concerns. With a toddler in tow, it’s not likely I’ll have the opportunity to sit still anywhere for very long. New types of movement and exercise await.  

Endurance Training of a Different Kind 

At this time of year my inbox is filled with emails from first time marathon runners. As I respond to the messages with an ever growing baby bump between myself and the laptop, I notice how similar the two adventures are.  Endurance events of a very different nature they may be but just like the marathon virgins, I have no idea what lies ahead and everything is new, exciting, scary and sometimes a little over whelming.   

Without realising it, I have been managing the pregnancy as if it is just another endurance event to prepare for and get excited about. Only time will tell if this is the best way to spend my pregnancy months. I don’t claim to be a pregnancy expert with only 8 month’s experience so far in the bank. Those 8 months have been a huge learning curve filled with wonder, awe, moments of anxiety and quite a lot of heartburn. 

Everyone is different and I know many people prefer not to know what lies ahead and trust that all will work out in the end. Whether it’s a marathon, a pregnancy or even a holiday, I’m too much of a control freak to leave it all to chance.  

Setting Milestones 

Working towards a date 9 months in the future is too hard for me to contemplate so I treat each week as a mini milestone. Every Friday so far has been a celebration of getting another week completed successfully. I only think of the week that I am in and not try to look too far ahead. When first time marathoners wonder how they will be able to run 26.2 miles in the future, I remind them to look at what is required for this week only and trust that the body will adapt as the weeks go on.  

Tracking Time 

The calendar is engrained in the mind whether it is a marathon or a pregnancy. It is impossible for time to fly by as everyday someone asks how long is left before the big day. Accustomed to working off a marathon plan, it is no surprise to any of my marathon students that I have a pregnancy plan and diary. This has helped keep me focussed on the week that I’m in and stay organised with appointments, work and the every growing shopping list that a very small person seems to require.  

Be realistic  

By the time marathon day arrives my students are cautiously excited and confident. That know that they have done all they can to prepare but are also mindful that there is only so much they can control. Indeed, very few marathon and labour plans go exactly to plan, so being able to be adaptable to what the day brings is key. Whether it’s an upset stomach on a marathon route, or an emergency in a labour ward, knowing what might happen and what options are available builds confidence that whatever path the day might follow, we are informed, calm and flexible to adapt. 

Surround yourself with Positivity 

People love to share the horror stories about marathons. We have all heard about the friend of a friend who had an awful marathon and never ran again. Somehow the positive stories of the marathon are less vocal. People feel guilty talking about their enjoyable marathons. I have noticed the same with pregnancy. Many people are keen to share the horror stories rather than the positive pregnancy experiences. As I tell my runners to listen to the positive marathon stories, I am choosing to listen out for the positive pregnancy stories. 

Teamwork  

Surrounding yourself with encouraging people who understand what you are going through and are willing to help you on your journey is incredibly valuable in both endurance events.  It’s comforting to have family, friends and health professionals who share your excitement and understand your fears and concerns. Getting the right supporters on board make us realise that both marathons and pregnancies are a lot easier when you have the best people cheering from the sidelines each day along the journey.  

Ignore the competition 

Your first marathon will be your fastest to date and potentially your only marathon, so it is important to enjoy it and be grateful you are in a position to be on the start line. Everyone has different paths to the starting line. The same applies with pregnancy. It’s easy to compare with other women wondering if I should be bigger, smaller, fitter, more relaxed, more organised, more prepared or more apprehensive. I can only imagine the comparisons will get worse once a baby arrives. Like marathons, I will aim to enjoy the pregnancy and parenthood rather than see it as a competition.  

Listen to your body  

There have been days when I have felt amazing and days when I feel like going back to bed as soon as I get up. I have had to adapt what I do to suit how my body is feeling. I have indeed looked after my body from a food, fitness and recovery perspective but sometimes it’s hard to take a step back and decide that rest might be the best decision. This is no different for marathon runners who need to take a few days off running when a niggle appears to avoid an injury down the line. Sometimes doing nothing can be the hardest thing as we feel we are not progressing.  

Appreciate your situation 

I am aware that there are lots of people who would love to be in the position I am now and for various reasons are not. It’s easy to focus on the restrictions that pregnancy imposes, particularly when you are not feeling yourself. When marathon training I remind my students of how lucky they are to be in a position to take on a marathon and they should take advantage, appreciate their luck and reframe their mindset from ‘having’ to run to ‘getting’ to run. Being grateful for being pregnant is no different. It’s not meant to be an easy journey and the hiccups along the way are part of the process. 

Choose advice wisely 

First time marathoners get advice from every corner, particularly from people who have never ran a marathon. As a first time mum, I’m noticing as the bump increases the conflicting yet well meaning advice is now coming my direction from every angle. It’s hard to know who to believe and what tips to take on board. As I tell my marathoners, now is the time to trust the training, believe in what you have done, accept all advice and take on board only that which makes sense to you.  

Keep your head in check 

The tapering phase of marathon training is the few weeks before marathon day where the reality kicks in and practicalities for race day come to the fore. It’s all about getting prepared, packing bags, making lists and looking back over the last few months while trying not to get overwhelmed about what lies ahead. As I move into this stage of pregnancy, I aim to follow my marathon tapering guidelines, calling on the trusted sports psychology tips of visualisation, positive self-talk and generally getting the head in the right place. Time will tell how this works out.  

Your first time doing anything 

It’s a long time since my first marathon, yet in the recent months I have revisited those same butterflies which I associate with my first marathon. The fear of the unknown that goes with a marathon is the biggest concern of my runners and my job is to build their confidence, knowledge and mindset as well as their fitness. Whether your upcoming event is your first marathon or your first baby it helps to know that there is a lot you can do to learn, motivate and prepare yourself for the challenge ahead. Whatever path the ‘race day’ takes you have done all you can. There is a lot of comfort in that.  

Mary wrote all this articles in 2016 so time has moved on and some elements may have changed but this might give you a good starting point.