Pregnancy Fitness: Debunking Myths and Embracing Movement
Welcome to the Counter Culture Health podcast. I'm doctor Jen McWaters. And I'm coach Kaitlin Reed. We're here to help high achieving women overcome mental blocks, find freedom from anxiety, create an abundant life, and build the body and life that they deserve and desire. In this weekly podcast, we'll uncover the raw truth about mental health, nutrition, fitness, and beyond. Let's get to it.
Jen:Hey, guys. Welcome back to Counter Culture Health. Today, we have our own Kaitlin Reed talking to us about a very important and relevant topic for her, but exercise during pregnancy. So we are gonna go over what does the research say about exercise during pregnancy. We're gonna cut through some of the myths out there and talk through the benefits, maybe some recommendations on what to do and not to do. And, of course, as always, you know, there's always an depends with this, these kinds of things. So looking at contraindications to exercise in pregnancy as well. So, Kaitlin, take it away.
Kaitlin:Yeah. Well, most of you, I think, know. Or if you follow me, you know. So I am expecting my first baby. Twenty six weeks right now, so it'll be here before we know it.
Kaitlin:It goes by so fast. But, really, this topic came to mind, you know, not just because I'm going through it, but also my mom was questioning me. She's like, sure you should be strength training while you're pregnant? And I was like, oh, there's still a lot of, like, misinformation and thoughts and ideas around this, and I think it needs to be talked about and covered. So that's what we're going to do today.
Kaitlin:Yeah. So I think the thought used to be, to, like, take it easy during pregnancy to not
Jen:Really, like, fragilizing of women. Right? Like, sense of Yes. Fragileizing, and, yeah, all of that, and, like, not disrupting things, which there is I would argue there's some pieces of that that are true, right, especially during depending on your trimester. And, like, I was an had IVF pregnancy, so I actually had some big restrictions, at least the first trimester for me, which is maybe different than having a normal typical, you know, pregnancy as well.
Kaitlin:Yeah. Yeah. Yeah. And just, like, don't overexert yourself. Don't lift too heavy.
Kaitlin:And the thought and idea was that it could be harmful for both the mom and the baby and, know, lead to preterm labor or other complications too. So, but now we have a ton more research, ton more knowledge and evidence to kinda go against that and and support otherwise. So I just wanna dive into what the what the research says about it now. So both the American College of Obstetricians and Gynecology and the World Health Organization now recommend at least a hundred and fifty minutes of moderate exercise per week, and resistance training is included in that. And that's kind of the same guidelines as somebody that's not pregnant too.
Kaitlin:So it's very it's same. It's it's similar. You know? However, about twenty three percent of women in The US are actually only hitting that, so a very small percentage. And about sixty percent, don't engage in any physical activity at all, including even just, like, leisurely activities, even, you know, going for walks or any kind of movement.
Jen:And, Sachin, don't interrupt. I don't wanna interrupt you. Sorry. But is that women or pregnant women? Like, and Pregnant
Kaitlin:women. Okay. Okay. Just wanted to clarify. Okay.
Kaitlin:Mhmm. Yeah. Which is pretty alarming, I think, anyways. So research now says that resistance training reduces pregnancy related fatigue and back pain, improves glucose control, especially with women that may have gestational diabetes, which lowers the risk of complications during pregnancy. It increases the likelihood of a vaginal delivery and reduces the need for C sections.
Kaitlin:However, it doesn't prevent that. I have still known many fit women that have still had to have C sections as well. It improves uterine blood flow, which supports healthy fetal development. Babies who their mother's resistance train have better metabolic health and cognitive function later in life. Better posture and less pain, so it helps counteract the joint laxity and postural shifts that come with pregnancy.
Kaitlin:You develop a stronger core and pelvic floor, which supports an easier labor and delivery and recovery. Improves mental health. As we know, there's, lots of hormonal fluctuations that are happening, so it can just help out with any anxiety, depression, or any other pregnancy related mood swings that are happening. It reduces the risk of macrosomia, which is, when babies are too large, so they're at a higher risk of complications. So strength training helps keep the birth weight, at lower in in that healthy range.
Kaitlin:And it improves the blood pressure and circulation, which then enhances nutrient delivery to the baby by lowering vascular resistance. So there's a a couple other really interesting facts that I found, rather intriguing as well that infants exposed to maternal resistance training have greater energy expenditure or metabolic rate because they have more lean muscle mass as well in response to their mother's strength training too. So that's that's very fascinating. You know, better metabolic health because they have more muscle mass at such a early age as well. And then, it's also shown that when these children grow up, they have advanced neurodevelopment, better attentiveness, and behavior, and, and that could be due to improved, placental function and fetal nourishment during pregnancy.
Kaitlin:So I found those things to be pretty fascinating as well, just the, like, long term effects too that it has on the babies.
Jen:That's so neat. Did you come across anything about postpartum mental health and exercise or mental health before having your baby and exercise or no?
Kaitlin:Yeah. Well, I think, I mean, I think it just goes for how it is for, like, regular people too. I mean, exercise improves mental health. And so I I just think it helps overall the especially, like, postpartum recovery aspects of those things too if we're moving, just the benefits that come along with that too. My guess
Jen:is a little goes a long way because I do know some women who want or wanted to do that, but because of, let's say, extreme nausea or other health issues, they couldn't. Like, they truly Yes. Right? We're just, like, laying, having to lay horizontally, and that was it. And that's all they could muster.
Jen:So was it fair to say that even maybe very short walks and other types of movement in the house, those things also would be a benefit even if you can't do it to the full extent?
Kaitlin:Yeah. Definitely. And that's a really good point to bring up because I think, sometimes we have going into it have these expectations of, like, I'm still gonna work out three times a week and do my strength training.
Jen:And I need my vegetables, but then you can't tolerate a vegetable. Yeah. You
Kaitlin:can't eat anything. Yeah. So it's like you go into it having these expectations, and then things go differently. So being able to be very flexible through the process as well and really just giving yourself some grace in doing what you're able to do. So for instance, for me, like, during the first trimester, I was pretty exhausted, had constant underlying nausea, Never threw up or anything like that, but just kind of that constant underlying feeling.
Kaitlin:So I really didn't feel like doing much. You know, I had the intention of keeping my normal routine, but that just wasn't happening. So I just did what I could. So some days, you know, some weeks, I would maybe work out once once a week. I went a few weeks with not at all and just going for walks, but I really just relaxed and gave myself grace and went based off of what I felt, like, how I felt and what I felt like I could do.
Kaitlin:And so, really, I mean, it's not the time to really, like, force things either. And I've heard this a lot. Oh, I went through this too, but heard this from other people. I you know, people reaching out like, I'm trying to prioritize protein. I can't.
Kaitlin:Like, it it doesn't sound good. It's gonna make me throw up. And it's like, don't, like, don't. Your your body is telling me, like, that's not what you need right now. And so just listening to that and paying attention to that and just doing the the best that you can.
Kaitlin:Like, for me, I was not eating enough protein the first all I wanted was toast, crackers, you know, all the carbs, and that's it. And I was like, well, I guess this is I guess this is how it's gonna go. And it
Jen:could be too. Like, that's what there is an increased need for carbohydrates during pregnancy as well. Right? And and postpartum, I believe too, especially with, like, breast, you know, breastfeeding. So, like, to your point, it's like a bounce.
Jen:Like, you don't wanna over lean into, I just feel tired. I'm not gonna do anything. But you have to listen to your body, and there it's you know, your intuition's there for a reason too, and your body wants you to slow down a bit during the first trimester, and you often want to do more gentle things and walk more. I think what the best thing you can do is if you plan to be pregnant, not everyone plans that. Right?
Jen:But if you do, getting yourself into good metabolic health and have an exercise routine prior to that, I believe, really gives you that leeway so that if you need to take really three months off from working out because you are throwing up every five minutes, like, your body has that already stored. Right? And, like, the muscle mass is there to get you through that until you're feeling better and can get more on a regular routine. So that's that's just me saying that I can't you know, but I would imagine that's probably the case. That would be logical.
Jen:Right? That, like, being in better health before helps you obviously have a good pregnancy, but also can, I think, help you have more wiggle room, and still maintain good health in the meantime?
Kaitlin:Yeah. Yeah. Same goes with nutrition. You know? Just having a good nutrition routine beforehand so that when you're not able to eat anything, you still have that available too and not completely depleted.
Kaitlin:Right. Yeah. And also just that too, like, having
Jen:a good prenatal. Right? Like, that's part of the reason having a very, very high quality. Don't skimp on that. Like, a very high quality prenatal with, you you know, the best quality ingredients you can find because most often in the first trimester, women aren't able to eat very balanced, and you wanna make sure your baby's getting at least the basics of of what, you know, he or she needs to develop.
Jen:So that's really key too. And then there's also options there. If you can't swallow pills because of nausea, there's powder forms.
Kaitlin:That was me. I had to yeah. I'll get powders and gummies because I was like Yeah. These pills are not it. Right?
Jen:Exactly. And you wanna work up to that, Greg, because those are gonna be more nutritionally dense. But, yeah, like, just do the best you can. And if you're really struggling, seek out help. Right?
Jen:There are people I know who are, you know, very, like, not into medication, but they needed the anti nausea meds because they were losing so much weight, and they were really suffering. And, ultimately, it was in the best interest of them and their baby to get on medication to help with the nausea so they could actually put on weight and consume something. So just like Even, like, dehydration even. Yeah. Exactly.
Jen:So have grace and get help. Right? If you're struggling, get help. Get support. There's probably some workarounds and things that you can do to get back on track and and just feel good and also not feel like you are you don't wanna feel guilty or feel like you're hurting your baby.
Jen:Right? Like, that's part of that mental health piece of this too. So just encourage you guys to reach out for help if you're struggling in those areas.
Kaitlin:Yeah. Yeah. And be flexible. It's like what you were doing before might not work and fit now. So being very flexible in the approach as well and being okay with that.
Kaitlin:Yeah. Thankfully, I was I mean, I'm lucky enough that once I got through the first trimester, I really turned the corner and feel quite normal now. You know, no symptoms or issues or anything like that. So I was able to go back to my normal routine. Strength training, like, three to five times a week kinda depending on schedule and and things like that and going for walks every single day.
Kaitlin:It was just pretty much doing what what I was doing before, which is great.
Jen:Is it true when you were researching for this topic today, is it true that, you know, if you were doing something before pregnancy, you're most likely able to do that after, but it's more risky to add in something. So if you weren't strength training before, it might be potentially risky or harmful to all of a sudden start doing it, and maybe it means the degree of that, I would imagine. Right? But you don't wanna be careful about it. You wanna go from, like, zero to 60 because that could be quite a shock to your system and potentially be harmful.
Kaitlin:Right. Yeah. I would say the intensity is what would map what is would make the biggest difference. So, you know, it could still be something that you incorporate during pregnancy even if you weren't doing it before, but not the intensity or, like, extreme. You know, like, being very cautious and mindful with that, but I still think it would be beneficial to do even if it's something newer to you.
Kaitlin:You know, I would not recommend, like, doing CrossFit, starting CrossFit or something like that, or even, like, any higher intensity fitness class. Mhmm. Like that. But, like, pretty traditional standard strength training, I think, would still be beneficial.
Jen:Would you modify the weight amount? I know you're gonna talk about recommendations, but would is there any guidelines for modifying amount that you're lifting?
Kaitlin:Yeah. I would I would start with, like, even body weight movements. I mean, if you're going from, like, nothing to trying something, some sort of resistance training during pregnancy, starting body weight, probably. Maybe resistance bands and seeing how that goes and and work your way up. But you're definitely not trying to, like, do max lifts or hit PRs or anything like that if you're if you've never done that before.
Jen:I would say too as you get progressed, like, third trimester, you know, you have more issues with balance because of your center of gravity. So always, again, consider that and just listen to your body, but then you wanna be really careful around things that might put you off balance. Right? So certain types of movements or one leg movements being extra careful because you don't wanna fall. So if you fall in your your when you're pregnant, often you end up having to go to the doctor, and they have to check you and all those things.
Jen:And they take it very seriously, so being really careful there. And there are also there's some gosh. One of them, I think, is called spinning babies, if I recall. It's been a while since I was pregnant now, but there are different places resources you can find based on that. Create exercise routines or, like, yoga like routines that are safe for you and movements that are safe for you if you're pregnant, actually help prepare your body for birth.
Jen:And so they're wonderful to do as well and look into those. And, you know, working with someone like a doula who also most likely will have those resources is great so they can introduce you to all those different people or online programs to get you prepared for that and give you again movements that are gonna help prepare your body. Because that's the other piece of this, which we may not get into today, but there's just, like, the physical health piece. There's also then preparing your body for birth, and that includes train training and, you know, stretching, but also can include specific types of movements. Spinning babies, again, has something around that and also things like baby chiropractic care.
Jen:Chiropractic care for mom also helps with, like, your pelvic floor and and hip placement to prepare you for giving birth. So just sidebar on that. But there's amazing things out there, especially as you're getting closer to your delivery date.
Kaitlin:Yep. Yeah. Yeah. That's a super good point. It's something I wanted to touch on too of, like, how to safely incorporate strength training during pregnancy.
Kaitlin:And so the recommendation is about two to three sessions a week of moderate intensity. And, yeah, I know you see a lot of some people doing or maybe it's just more of, like, my world you know, I see a lot of things in the fitness world based off of what
Jen:Right. Right. Right.
Kaitlin:Yes. So, yes, there's, you know, definitely that that high intensity. You know, you still see people doing that, but, general recommendation, moderate intensity for two or three times a week. I do like a very, like, traditional kind of bodybuilding style. So it's not it's I mean, it's hard.
Kaitlin:It's definitely challenging, but, like, the intensity is very, very different too than some of those higher intensity classes and things like that. Avoid lying flat on your back for extended periods of time, especially later in pregnancy. Avoid high risk movements, which you touched on just a little bit ago. That could cause abdominal trauma or loss of balance and things like that. Listen to your body.
Kaitlin:I think that's very important of, doing what it fits for you and is what's best for you, not what you think you should be doing or what you're doing before. So avoiding excessive fatigue or really paying attention to anything, that provides discomfort and adjusting your routine accordingly. And the last thing is staying hydrated and cool. And so pregnant women regulate heat very differently, so you wanna make sure that you're not overheating as well.
Jen:So that was part of my question is for intensity. How do you measure intensity? Would you say would you look at, like, your heart rate? Would you look at sweating, you know, breath rate? How would you know if you've gone into something that's more intense?
Jen:What do you what are the things you're looking for?
Kaitlin:Yeah. And that's I mean, intensity is very individualized. That's different to everybody. Right? So it's like, what is intense for you?
Kaitlin:Just like weight, you know, like or heaviness. What is what's heavy to you? Like, that's very different across the board for people, but I'd say your heart rate and your breathing as well. Sweating isn't a great measure, I don't think, especially you know, sometimes people use that as if it was a good workout or not. Like, you can still have a very good workout even if you didn't sweat at all.
Kaitlin:Often, I'm not sweaty after my workouts, and I still feel like I got a very good workout. So that's not really a great measure, but definitely heart rate, breathing rate, fatigue, just kinda how you're feeling overall would be something to pay attention to.
Jen:And like you mentioned heat, because that's when we often forget, but we overheat more easily when we're pregnant, and it's more risky to get really hot. You don't wanna do that. And, obviously, that could be exercise, but it also just be being outside in, like, the summertime. So just being really cognizant of that because of also how that impacts your hydration levels and electrolyte balance, and it's much easier to get dehydrated and faint and do all those things when you are pregnant and overdoing it when you are in heat. And, of course, everyone knows, but, like, the, you know, avoiding saunas too.
Jen:You're not supposed to be detoxing. Yeah. Hot tubs, obviously. I think we kinda know, but, like, reminder that it can also happen just by being out on the beach when you're pregnant. Like, you have to be really, really mindful because it happens very fast.
Kaitlin:Yeah. Yeah. I'm I'm experiencing that now. I'm like, why am I sweating? Like, I'm sitting here.
Kaitlin:Why?
Jen:You're not even summer yet where you are.
Kaitlin:So Did you strength train at all during your pregnancy, or what did your exercise regimen look like?
Jen:Yeah. Well, mine's a little bit of an anomaly because I remember, like, actively going to the gym and having a good routine. And then, basically, the month that I got pregnant, COVID happened and the whole city shut down. And so I lost my gym. I lost everything.
Jen:So Mhmm. It was mostly at home stuff and lots of long walks. So I did a lot of that. I believe I did some at home things as well, lightweights. And then I got closer to third trimester, specific things my doula is recommending to more like, you know, Pilates, yoga like things that were safe for pregnancy to help get my body ready for that, to do chiropractic care, those kinds of things.
Jen:Again, I had the IVF pregnancy, so I had more restrictions on what I did, especially the first trimester. But then I also had just less options out of the house because of what was happening in the world. So but I was in good shape leading up to that, which is really helpful. So I, you know, was able to give myself a lot more grace too and, like, knowing, and I had a very healthy pregnancy. So that was definitely the case and did my best with food, but also same with you.
Jen:I had this idea of how to eat because I was, you know, trying to get pregnant too. You're usually pretty strict about how you're eating. I was like, this will be fine. I'll just continue. And then I couldn't eat any of those things.
Jen:I, like, couldn't eat a salad for, like, four months. And I was like, ah, vegetables. You know? And yeah. So went through all of that too.
Jen:It's so interesting.
Kaitlin:Yeah. Well, I wasn't even I wasn't able to eat red meat for a long time and which is, like, what I all I used to eat. Yeah. I was very So interesting. Navigating that.
Kaitlin:Yeah. Yeah. You know, and I've had so many people that have gone from, like, prior pregnancies doing cardio and, you know, that being their their primary form of exercise. And then I start working with them, start strength training. They get pregnant again.
Kaitlin:So now they're they're experiencing pregnancy strength training and just talking about how different the experience was and especially the recovery from having that that foundation and just being stronger and having more muscle mass, how that really changed and benefited their their experiences from before too, which is really fascinating, especially that recovery process.
Jen:We often don't think about recovery, but that is so key because you're so focused on, especially if it's you're the first time, like, you're just all about the birth. Right? Yeah. But there's this the longer period is actually the postpartum. That is the longer journey.
Jen:You know? Pregnancy is nine months. Postpartum is like, well, it's
Kaitlin:forever,
Jen:but really hard the first year. It gets easier the second. Right? And all it all depends to, like, whether or not you're breastfeeding. But point is part of what you want to think about is getting yourself healthy physically, getting your body strong, getting your body into alignment, doing maybe chiropractic care.
Jen:All of that prepares you to hopefully have the ideal birth, which is vaginal. We just know there's all these benefits to baby physically, microbiome wise. So mom, if you give birth vaginally, that does not always happen. Right? But you can give yourself the best chance of that by doing that.
Jen:And if you do that, your recovery, in my experience, is way faster. Right? You're not dealing with surgical scars and wounds and all of that, and you can't lift your arms if you have a C section for a time. Like, I was up and walking within, like, two, three hours. I was I was not on pain meds.
Jen:I was completely fine. I didn't you know, I had an amazing recovery. My postpartum experience is a different story from, like, a mental health standpoint, but that piece was because I had done all the things to repair my body to be able to do that. Again, not the case for everyone, but you just wanna set yourself up for success and give yourself the best chance, which will help you and then help your baby as well.
Kaitlin:Yeah. Yeah. I honestly I couldn't imagine going through this not being fit and healthy. Just like how much more it's challenging already. I'm just thinking about how much more challenging that would be as well.
Jen:Yeah. And you have more health issues, which then requires more doctor visits and interventions. Right? And that's kind of the sometimes it happens. Like, I know people who are very healthy and they get, you know, preeclampsia, gestational diabetes, things happen.
Jen:Right? Like, everyone's body responds differently to pregnancy really no matter how fit you are. But to your point, you can give yourself a better chance and have less intervention, which ideally leads to healthier birth and healthier baby down the road. But, no, again, this is please hear us with so much grace and compassion because everyone's journey is so different, and you can stack the deck perfectly. I know people have done that, and then they end up with emergency C section.
Jen:It's just that's the way it goes. You have to hold it loosely, like, do your best, and then let go of the rest as they say because there's a lot that is out of your control once you're in that process. And, you know, you just have to kinda roll and do what's best for you and baby and to make the best decision you can with info you have at the time.
Kaitlin:Yeah. Yeah. Yeah. With that so I do want to cover maybe, who should not, strength train or, just be more mindful of exercise during pregnancy. Women that have cardiac disease or hypertension, incompetent cervix, or history of preterm labor, and if if you're experiencing any cervical bleeding or any, like, growth restrictions or anything with with baby as well.
Kaitlin:So as always, like, consult your health professional. You know, talk with them about about what's safe and and guidelines and and things like that. But overall, you know, for the most part, for most people, like, exercise is recommended and safe and healthy and not something to fear during pregnancy, but something to embrace and start incorporating in into that routine.
Jen:Yeah. A lot of it goes back to, I think, doing your research too as we always talk about. But, you know, if you have questions, ask your health care provider, but also do additional research because maybe your provider has some outdated information. Right? Like, think it's always good to get a second opinion or ask those questions and check.
Jen:But, also, like, I since I've heard of people, like, not telling when they go to, like, a Pilates class and letting the instructor know that you're pregnant if you're, like, not showing it. Yeah. Make sure you do that. Make sure you're always checking, like, what's gonna be safe for me because usually those instructors and those kinds of classes are aware of what's safe or not and can help modify things or might say like this the class is not for you, and that's in your best interest. So just make sure you're communicating constantly about that and checking and making sure, you know, that it's gonna be safe for you and your baby and listening to your body end of the day too.
Kaitlin:And not comparing your journey to somebody else's and what they're doing and and just staying very focused on, what's best for you and how you're feeling, and what feels right for you.
Jen:Yeah. I love that runner because I actually have this vivid memory of me just being so proud that I got out for a walk that day postpartum when it was just I was so exhausted and sleep deprived. It was like, that's my thing. I got out for, like, a thirty minute walk. That's amazing.
Jen:And you can open up Instagram. I see this, like, woman who's, like, four weeks postpartum. She's doing, a full on pull up, you know, or a pregnant woman doing a pull up. I was like, wow. And you get to your point.
Jen:Everyone's different. I'm not even rec I don't think that should even be recommended, but point is everyone's different. So really focus on you and your body's recovery and go slow. Let me say that. Just go slow.
Jen:Be gentle with yourself.
Kaitlin:Mhmm. And flexible. I think that's yeah.
Jen:I appreciate you talking about this today and reminding us of these things. And, again, even if you're not pregnant right now, maybe you will be or someone in your life is, so we encourage you to share this episode with them if you think it would be helpful. Maybe just have it saved and bookmarked for later when you need it. But, again, if you guys have questions or need help, Caitlin's a great person to reach out to and connect with if you want someone to help you through that fitness journey. Or if you just can have some quick questions, reach out to her.
Jen:Our information's in the show notes, but we are always happy to chat with you guys and connect and provide resources on your journey as well. So with that, thank you guys for being here today, and we will plan to see you in a couple weeks with another episode. Thanks for joining us on the Counter Culture Health podcast. To support this show, please rate, review, and share with your friends and family. If you wanna be reminded of new episodes, click the subscribe button on your preferred podcast player.
Jen:You can find me, Jen, at awaken.holistic.health and at awakeningholistichealth.com. And me, Caitlin, at Caitlin Reed Wellness and CaitlinReedWellness.com. The content of the show is for educational and informational purposes only. As always,
Kaitlin:talk to your doctor and health team. See you next time.
