Prepping for pregnancy

While I have focused primarily on fitness for the pregnant woman and postpartum, for the woman planning for baby-to-be, there are many things you can be doing to prep your body for a healthy pregnancy. This is also important for the mom who is planning for the next bundle of joy!

Core:
Yes, I say it all the time and I will say it again, your core muscles are your MOST important muscles. These are the muscles that stabilize your spine and therefore stabilize you. Having strong core muscles are not only important for the spine, they also help alleviate injury throughout the body. As we move (or not move) our body is trying to balance and react to movement, strong deep muscles will support that movement and ensure we return to equilibrium. Unfortunately, repetitive strain and weak muscles will cause your body to rely on superficial muscles which may lead to muscular tension and injury. When you do become pregnant, the added weight of the uterus will place further strain on your stability and spine and can lead to a number of back problems. Strengthening your core muscles before, during, and after pregnancy is very important to prevent injury.

How's your posture? Maintaining good posture is one of the best ways to maintain good core stability: chin up, shoulders down and back, core braced, and keep your tailbone tucked under. It is actually exhausting to maintain this; but, the easier it gets, the better your posture and the stronger your muscles!

There are many exercises and ways of strengthening your core. A good variety includes exercises which strengthen deep muscles (like planks and balance) as well as specific muscles (like crunches and back extensions). Remember to include exercises that work your abs, obliques, back, and glutes for overall great strength!

Kegels (pelvic floor muscles):
While strengthening the core, your pelvic floor muscles also need a workout. Many woman suffer from incontinence later in life because of tearing during labour. As early as 2nd trimester, the pelvic floor can begin to feel the added pressure as the baby pushes on the perineum.

Strengthen your kegels daily by as simply as squeezing your vaginal muscles while you exhale. Try for 20 times a day. You can even work them while you're trying to make the baby, your partner might as well benefit from the workout too ;)

Stress
Stress is often responsible for many ailments. Our body reacts very quickly (often defensively) to stress and is often one of the causes of infertility, depression, and illness. Learning to respond to stress before pregnancy may help you actually become pregnant and help ease tension throughout the pregnancy and into parenthood. Before you are pregnant, assess your own stressers: work, finances, and relationships. You may need to reevaluate certain areas of your life to maintain a healthy pregnancy.

Exercise can certainly help ease stress along with breathing and meditation. Cardio is one great way to relieve stress, even getting out for a 30 minute walk on your lunch break. This would be a wonderful part to add to any routine. While you're exercising, relax your shoulders, brace your core, and stay mindful of your breathing. Try not to think about what was causing the stress to begin with. I find I love to listen to some good music to really push everything out of my mind or walk with a friend for some good conversation. You should feel the stress literally melt away! If you ever need a quick meditation, push away from your desk, sit in a comfortable position, close your eyes, and take several deep breaths. Visualize your lungs filling with air and then emptying them all the way.

Flexibility
This refers to our range of motion and our ability to adapt to movement. During pregnancy, the relaxin hormone is responsible for loosening our joints to allow expansion of the pelvis and ribs and makes us believe we are more flexible which can often lead to injury if we stretch too far. We also need to be flexible to reduce strain during labour and delivery. Before pregnancy, stretch daily to prevent injury and prep the muscles. It is important to always stretch after exercise to reduce soreness and enhance the ability to maintain good form while we exercise.

While a full-body stretch is certainly important, with focus on the muscles used during exercise, try to pay particular attention to your back and legs which often endure the brunt of our daily abuse. Working at a computer can cause strain through the upper back and shoulders. Sitting for long periods of time puts strain on the hips and lower back. Tension in our legs (particularly the hamstrings, knees, and hips) can lead to increase strain on our back as well.

Overall health
How is your diet? Do you live on coffee and diet coke to make it through the day? Do you eat enough veggies and fruit? Does your diet consist mainly of white bread and pasta? While limited amounts of caffeine are shown not to be dangerous to your baby, you may need to reduce your intake to a limited amount before getting pregnant. Aspertame and sucralose are artificial sweeteners (aka chemicals) which are never good for your body so try to get rid of those now too. To ease digestion throughout your pregnancy, you will want to increase your intake of whole grains and reduce the empty carbs. Remember to eat real food and healthy fats. If you are a busy person, make your lunch and snacks the night before so you're not tempted by a "fast" alternative.

Are you a smoker? Is your partner or another family member? Smoking in pregnancy (both first-hand and second-hand) have been shown to cause many different complications during pregnancy and puts the baby at risk of breathing difficulties, low birth weight, and increased chance of ear infections and colds.

Are your shots up to date? Being an elementary school teacher, I am often exposed to a variety of illnesses which can be dangerous to a fetus (chicken pox, rubella, and fifths disease to name a few). If you have a child in school, they could come home with these illnesses too! Before you're pregnant, ask for a blood test to see your immunity as well as your iron levels and sugar levels. You may want to start taking more folic acid or even a prenatal vitamin before your pregnant to prep your body.


While we often think so much about our body during pregnancy and how we are preparing for the baby, there are many things we can be doing to prep our body BEFORE getting pregnant. Being in good shape may help increase your chances of becoming pregnant, help maintain a healthy pregnancy, and help you recover postpartum!

See you at the gym!