Many women whom are trying for a baby want to know what they can do to get their body in its best possible health when they are trying to conceive. The answer lies in many things, from adequate movement, a healthy diet, self care rituals, and overall holistic healthcare as we have created for you in our FIT FAB MUM programs. On the topic of exercise and finding that balance in preconception I always recommend a preconception exercise plan.
Since obesity is on the rise it is encouraged to move more and the benefits of exercise prior to conception allows a higher chance for the body to conceive naturally by improving blood flow to the uterus and ovaries, for you to feel good and the body to be in its best state for this baby to start its journey with you.
So we know that exercise is a great thing for the body and when trying for a baby, Opposite to the obesity epidemic is arising problems for those women whom are overtraining. Overtraining increases cortisol levels, therefore stresses in the body, which in turn can cause menstrual cycles, hormones and ovulation to go haywire. The body starts to break down. All the energy your body would have dedicated to getting pregnant gets redirected to healing/recovering muscles, injuries that may arise from overtraining and trying to balance out the stresses taking place internally.
Cortisol’s main role was to occasionally keep us alert of prey, to keep us alive and it’s apart of our adrenaline, but what we all seem to be doing these days is keep our cortisol level high, by overtraining, eating foods that stress our bodies and not giving our bodies enough rest, sleep and recovery. The same is true for being underactive, unhealthy habits and the stresses this puts on our health.
So how do we find balance?
No longer are we looking to hard-core exercise regimes and eating less at the way to create harmony in the body, especially prior to conception. It’s now about feeling good with movement rather than overtraining. Finding something you enjoy and being in a pleasure mindset of why your workout feels good/positives rather than the pressure of ‘having’ to do exercise as a chore. The Same could be said for all areas of your preconception journey.
New Motto: ‘ I am motivated by pleasure rather then pressure. ‘
I recommend following some kind of preconception exercise plan such as the below to allow balance and keep you on track and accountable to your health and mindset for this preconception and new life journey as a mum.
- Include moderate and regular cardiovascular activity. There are many health benefits to regular physical activity, ranging from weight loss to relieving stress. It is important, however, that your cardiovascular workout is not too intense or too long in duration as this can be just as detrimental to your fertility health as no cardiovascular exercise.
- Include weight training. Like any exercise plan, your preconception exercise plan should also include weight training to help build muscle mass and strengthen the body. Now i’m not saying go and lift 120kg deadlifts However, the health benefits of improving your body fat to muscle ratio have numerous health benefits for you, including helping to regulate your hormone levels.
- Be consistent. We recommend most couples begin their preconception exercise plan and lifestyle changes up to 90 days before they begin trying to conceive. This time period allows the body to adapt and begin to benefit from the changes. A consistent adherence to your plan will yield the best results. Consistency is Key.
- Find support from family and friends. There is no question you must commit to your plan. This commitment is easier to maintain with help. Enlist the support of family and friends to help you start and stay on your exercise regimen. Find an accountability partner. This is why our support groups are so important in the FIT FAB MUM tribe.
- Pick activities you enjoy. There are numerous ways you can exercise, from walking, cycling, swimming, group classes, yoga, online programs or gardening. Mix it up so you don’t get bored and find workouts that you enjoy and feel uplifted by.
Written by Jade Geyser 30/11/2018