“How much should I exercise?” This is a frequent discussion with my clinic patients. Some women share they keep a routine because they know it’s good for them, even though they hate it. Others are convinced doing chores around the house all day is plenty. While others are exercising in excess even though their bodies are telling them to stop.
What’s been my fitness routine pre, during, and post pregnancy? Hate me if you want, but I admit I love I love exercising. It’s my go-to stress reliever! Leading up to my pregnancy, I was running marathons- averaging 30 miles per week in training. I also rode my bike everywhere. I dealt with aches and pains but largely ignored them.
When I got pregnant with my twins, I was no longer able to ignore my body. I had morning sickness, which meant that I was nauseated from the time I got up to the time I fell asleep. I felt like I had no choice over what to eat and my body demanded certain foods. As the morning sickness subsided, I was determined to be that pregnant lady who ran and stayed in amazing shape for the entire 40 weeks. Well, my body had other plans. Within 2-3 steps, I experienced shooting pain in my lower abdomen. I stopped. Walked a bit, then resumed. The pain would subside, I’d start again, and then it would come back. Vicious cycle. I eventually gave up and stuck with walking. The pain I was experiencing was from my uterine ligaments and they were not having it!
So, for the first time in my life, I listened to my body. I switched to walking and I started exercising in a pool. I’d go for easy hikes- less for the fitness and more for fresh air and quality time with my husband. I felt great! My chronic hamstring strain finally healed and my body felt wonderful.
This ability to listen to my body has continued ever since. I rest more and take afternoons off to relax on the couch. I still stay very active with biking and running, but with less pressure.
What is my recommendation for you? Exercise and movement is important, but find what works best for you.
Here is a simple model to follow: Try to move or exercise for 70 minutes 5 days per week. This can be structured, like an exercise class or going for a run, or can be unstructured like deep cleaning your house, gardening or walking. If you prefer the unstructured options, I recommend wearing a pedometer and shooting for 7500-10,000 steps per day. If you are getting the majority of your activity time puttering around the house, you probably won’t hit that step count. Lace up a pair of walking shoes and take a walk through your neighborhood, around the block or up and down the hallway of your apartment building. Exercise does not have to be done all at once, it can be done in 5-10 minute increments throughout the day.
In addition to moving your body, strength training is also important and will vary with your stage of motherhood.
In Health,
Jenn Lane, Physical Therapist and Pelvic Floor Specialist
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