I'm going to walk a very fine line here. I always tell my clients to not worry, in the small sense, about weight and physical appearance, so how, at the very same time, can I also emphasise the importance of thinking about physical fitness in the wider sense?

If you're a seasoned fitness enthusiast, you will already know that by incorporating safe and effective exercise practices into any part of your prenatal routine, you'll not only feel stronger during your pregnancy, and more energised, but you will also be setting yourself up for an easier labour, birth, postnatal and postpartum recovery.

But if you do not already have an effective fitness regime in your life, how do I help pregnant and new mums, like yourself, embrace a new way of life, without piling on the pressure?

Well, I've been discussing this very subject with some of the Pregnant and Popped Professional Partners and, as is always the case, they say things so much better and eloquently than I, especially when talking about their specialist subject.

I'm going to share with you five essential facts about exercise that every prenatal and postnatal mum should know about exercise.

We understand that navigating the world of prenatal and postnatal fitness can be daunting. But don't worry, our aim is to empowa you with knowledge, practical tips, and a whole lot of encouragement to help you embrace this remarkable phase of life, and this isn’t anything to do with how you look - this is all about how you're going to feel!

Remember, you're capable of amazing things, and we're here to cheer you on every step of the way.

Read below some of the straight talking facts that the Pregnant and Popped Professional Partners would like you to know

1: Exercise prepares your body for pregnancy, childbirth and postpartum demands

“You will never regret going into pregnancy with a strong and well-nourished body. Start now” (Coach Amanda Lim)

"Prenatal exercise helps to prepare your body for childbirth and the physical demands of parenthood" (Train with Be)

"Delivering a baby is a very physical experience, get ready for it by exercising regularly" (Alicia, The Ripple Club)

"Exercise promotes healthy pregnancy weight gain and sets you up for an optimal postpartum recovery" (Train with Be)

“Enter pregnancy as physically strong as possible to prepare for demands of pregnancy, labour and parenthood” (Train with Be)

"Mums who exercise throughout their pregnancies often have easier physical postpartum recoveries" (Coach Amanda Lim)

“Establishing a good workout routine while TTC (trying to conceive) paves the way for good habits through pregnancy and postpartum” (Train with Be)

“Women who are overweight or have PCOS can improve their chances of conception with exercise” (Coach Amanda Lim)

Exercise helps maintain a healthy weight which may increase your chances of getting pregnant (Train with Be)

2: Alleviate discomfort and improve overall well-being

"Exercise helps to alleviate common aches and pains associated with pregnancy" (Train with Be)

"Keep moving: It will make your pregnancy more enjoyable!" (Alicia, The Ripple Club)

"Prenatal exercise improves sleep, reduces stress, builds confidence, increases energy levels & more!" (Train with Be)

"Listen to your body: some days you will feel like working out, some days you won't and that's okay!" (Alicia, The Ripple Club)

3: Rebuilding and strengthening your body

"Exercising Postpartum will ensure your body is strong and capable to keep up with the demands of parenthood" (Train with Be)

"Resistance (weight) training is the best way to prepare for the physical demands of pregnancy …. Prioritise strength (weight) training during your pregnancy to help prevent aches and pains" (Coach Amanda Lim)

"Breathwork and pelvic floor exercises are small but meaningful to help recover and rebuild core strength" (Train with Be)

"You can rehabilitate your Diastasis Recti and pelvic floor with exercise" (Alicia, The Ripple Club)

“Resist the urge to hyperfocus on "dropping weight" and instead work to rebuild strength and function.” (Coach Amanda Lim)

4: Nurturing your well-being and mindset

“Stress and anxiety can negatively affect fertility treatment outcomes, exercise can help to reduce it” (Train with Be)

"Help improve your mood, boost energy, get some much deserved "me time" and manage/prevent postpartum depression" (Train with Be)

"Treat exercising postpartum as your "me-time" (Alicia, The Ripple Club)

“Your body doesn't "come back" - it's always been there for you. Give yourself grace in the process!” (Coach Amanda Lim)

"The endorphins kicking post-exercise are worth it!" (Alicia, The Ripple Club)

5. It’s not just about yoga and walking

"Yoga is not the only prenatal workout out there! Do what you enjoy" (Alicia, The Ripple Club)

"There is no evidence that moderate-to-vigorous exercise produces adverse pregnancy outcomes." (Coach Amanda Lim)

"Get in the water: It's low impact, keeps you cool and baby's weight is supported!" (Alicia, The Ripple Club)

“You are stronger than you think. You don't need to stick to just yoga and walking for 40 weeks” (Coach Amanda Lim)

Pretty powerful stuff hey?!

We want you to know just how important it is to take your physical recovery and exercise journey slowly and at your own pace after giving birth. Your body has done something incredible, growing a precious life, and it deserves all the care and attention in the world. Coach Amanda Lim always says to “Start slow. There's no timeline on recovery, but there IS a risk in going too fast, too soon”.

Exercising isn't just about staying in, or getting back into shape – it's about ensuring that your body is strong and capable of keeping up with the demands of parenthood. It's a journey that will help improve your mood, boost your energy levels, and give you some much-deserved "me time." Managing and preventing postpartum depression is no easy task, but exercise can be a powerful tool in your arsenal.

Remember, that gentle exercises like walking can be started within a few days of giving birth, as long as you feel comfortable. Steph and Shu Mei at Train with Be. consistently work with new mums to remind them not to underestimate the power of simple breathwork and pelvic floor exercises – they may be small, but they are incredibly meaningful in helping you recover and rebuild core strength.

As you embark on this journey, always remember to build up your exercise routine slowly. Listen to your body, rest when you need to, and don't hesitate to seek guidance if you're unsure. Treat exercising postpartum as your sacred "me-time," a time for self-care and self-love. The endorphins that kick in post-exercise are absolutely worth it – they'll give you that boost of joy and vitality.

Alicia, The Ripple Club, reminds us to keep in mind that you CAN rehabilitate your diastasis recti (DR) and pelvic floor with exercise. Start slow and keep going, and if you're looking for the perfect place to begin, water can be your best friend – it provides a gentle and supportive environment for your body. 

But, before you embark on your exercise journey, it's important to get a full check from a women's health physio. They can guide you and ensure that you engage in exercises that are safe and appropriate for your postpartum body. Coach Amanda Lim reminds us to  “consider hiring a perinatal-certified fitness coach to help you select safe, appropriate exercises”, someone who can be your guiding light as you select exercises that support your body's unique needs.

But remember this: there's no timeline on your recovery. It's not about "dropping weight" or getting your body to "come back." Your body has always been there for you, supporting you through every moment. So, resist the temptation to hyperfocus on external measures of progress. Instead, focus on rebuilding strength and function, honouring the incredible journey that your body has been through. Give yourself grace in the process, celebrating every small victory along the way.

And, here's a beautiful bonus: exercise can help lower postpartum anxiety and depression symptoms. It's a powerful tool in nurturing your mental well-being.

As you focus on rebuilding your core muscles and as you boost your energy, remember the importance of social interaction and community, look for group classes at Train with Be. and The Ripple Club or if you prefer more accountability checkout Coach Amanda Lim’s programme where you interact with, and are accountable to, your own special tribe. Surround yourself with fellow mums who understand the challenges and joys of this journey. Share your story, lean on one another, and create a beautiful community for both you and your baby.

We believe in you. Take it one step at a time, honouring your body and its unique needs. You're on an incredible journey, and we’ll be here cheering you on every step of the way.