Strength Training Benefits for Pre and Post Natal Exercise
Strength training has long been recognised for its numerous health benefits, and for women navigating the pre and post natal stages, its value becomes even more significant.
Integrating strength training during pregnancy and postpartum supports physical health and enhances overall well-being, empowering women to better manage the physiological and psychological changes they experience.
Pre Natal Strength Training Benefits
1. Improved Cardiovascular Health - Pregnancy places unique demands on a woman's cardiovascular system. When combined with aerobic exercises, regular strength training can help improve maternal cardiovascular function. Research shows that physical activity can lower the risk of developing gestational hypertensive disorders, including gestational hypertension and pre-eclampsia. These conditions affect 10% of pregnancies, posing long-term cardiovascular risks for the mother. Strength training enhances blood circulation, reduces arterial stiffness, and improves heart function, making it a vital tool for pregnant women (Physio-Pedia) (Frontiers).
2. Management of Common Pregnancy Symptoms - Strength training aids in alleviating several common pregnancy-related discomforts, such as lower back pain, poor posture, and fatigue. By targeting core muscles, pelvic floor muscles, and the lower back, women can build resilience against the physical stress pregnancy places on the body. In particular, pelvic floor exercises have been shown to improve control over urinary incontinence, a common issue faced during and after pregnancy (Physio-Pedia).
3. Promotes Healthy Weight Gain and Reduces Risk of Gestational Diabetes - Weight gain is a natural part of pregnancy, but excessive weight gain can increase the risk of gestational diabetes and other complications. Strength training and appropriate aerobic activity combined support healthy weight management by promoting muscle mass and fat metabolism. Studies indicate that pregnant women who engage in regular physical activity, including resistance training, are less likely to develop gestational diabetes (SpringerLink).
4. Prepares for Labour and Delivery - Including strength training in your exercise routine helps build stamina and endurance, both crucial during labour. Strengthening the pelvic floor muscles and core not only aids in labour but also reduces the likelihood of complications such as diastasis recti (the separation of abdominal muscles). This preparation can lead to a smoother delivery process (SpringerLink).
Post-Natal Recovery
1. Faster Recovery and Reduced Risk of Postpartum Depression - Post natal strength training can play a critical role in the recovery process. It helps rebuild muscle tone and improve joint stability, reducing the risk of injury. Additionally, exercise has been shown to alleviate postpartum depression by promoting the release of endorphins, which improve mood and mental health (Frontiers).
2. Rebuilding Core and Pelvic Floor Strength - Postpartum, many women struggle with weakened pelvic floor muscles and diastasis recti. Strength training, particularly exercises that focus on core stabilisation, can significantly aid in restoring these muscles. Studies show that women who engage in resistance training experience quicker recovery of abdominal strength and pelvic floor function (Physio-Pedia).
3. Long-Term Health Benefits - Engaging in strength training during and after pregnancy can have long-term health benefits. Regular physical activity lowers the risk of developing cardiovascular diseases later in life. In addition, maintaining muscle mass and bone density through strength training is especially important in reducing the risk of osteoporosis, which women are more prone to after pregnancy (Frontiers).
Conclusion
Strength training offers substantial benefits for women throughout the pre and post natal stages, from reducing the risk of pregnancy-related complications to supporting faster recovery after childbirth. By incorporating safe, moderate-intensity strength training routines, women can navigate these life stages with greater physical and mental resilience.
References:
Frontiers - Exercise and Maternal Vascular Health (Frontiers)
SpringerLink - Guidelines for Exercising During Pregnancy (SpringerLink)
If you need support with your pre and postpartum workout plan, or help in discussing safe exercises, I'm always here to help.
