In this week's episode, Maria discusses how to start working out again after experiencing a pregnancy loss.
In this week's episode, Maria discusses how to start working out again after experiencing a pregnancy loss.
After experiencing pregnancy loss, it is important to focus on both physical and mental health. In this episode, Maria shares her personal experience and provides 5 general steps to help individuals start working out again after a pregnancy loss. The key points discussed are:
For more specific support, contact Maria at info@fitnessfertility.com. Remember that everyone's journey is unique, and it's essential to be kind to yourself, seek professional guidance, and consult with your doctor for personalised advice.
Maria, the PT who is on a mission to help women and couples achieve their baby dreams!
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DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
Welcome to Fertility Focus, this weekly minisode is designed to help you improve your fertility. Every Tuesday I will be focusing on actionable steps to help you take control of your own ttc journey.
I’m Maria, I’m a personal trainer specialising in fertility. Whether you are preparing for IVF, managing your BMI or ready to throw everything you have at your own trying to conceive journey, tune in each week to hear more.
In this week’s show I am talking about how to start working out again after pregnancy loss.
I know from personal experience that pregnancy loss can be incredibly tough. Regardless of far along in to the pregnancy you are, the loss affects you physically, mentally and emotionally, and sometimes the mental impact can last long after the physical impact. There are a number of things you can do to support your mental and physical health, and in addition to speaking to a good therapist and reaching out to someone for support, one of the other things that can really help is exercise. When it comes to working out again, you can usually get going as soon as you are ready. There will of course be individual differences in terms of who you are and at what point you lost the pregnancy, but in today’s show I am talking you through 5 general steps to help you start working out after a pregnancy loss. For more specific support, please do get in touch at info@fitnessfertility.com and I will be happy to help in a sensitive and supportive way.
1. Consult with your doctor, gyny, clinic, whoever you trust with your medical health. They can assess your individual situation, take into account any physical recovery needs, and provide personalized advice or restrictions based on your specific circumstances. Again, please try and speak to someone who understands what you have been through; there are many fantastic doctors out there, but not all doctors are comfortable with or know very much about pregnancy loss, so please make sure you speka to someone you trust.
2. Start gradually: It's essential to ease back into exercise gradually, especially after experiencing a pregnancy loss. Begin with low-impact activities such as walking, low intensity workouts, light yoga, or gentle stretching. Listen to your body and pay attention to any discomfort or pain. Also be aware that exercise affects your hormones, as does pregnancy and pregnancy loss. It is not unusual to find that rather than feeling elated or a bit happier after an initial workout, you feel very emotional. This can be to do with a release of various hormones, including cortisol, the stress hormone. So if this does happen, rest assured you won’t feel this way after every workout, so please don’t give up based on that one session. As always, if you feel any unusual symptoms or if something doesn't feel right, consult your doctor or clinic.
3. Seek professional guidance: If you're unsure about how to structure your workouts or if you're looking for specialized guidance, consider working with a certified personal trainer or postnatal fitness specialist. Your trainer should fully understand your needs and your journey so that they can create or suggest an exercise plan that considers your unique needs and helps you gradually regain strength and fitness safely.
4. Prioritize self-care and recovery: Post-pregnancy loss, you need time to recover physically and emotionally. Be patient with yourself and prioritize self-care. Get adequate rest and ensure you have recovery days in between workouts, eat a balanced and nutritious diet, and hydrate properly. Allow yourself time to heal before engaging in more intense workouts.
5. Listen to your body: Pay attention to how your body responds to exercise. If you experience pain, excessive fatigue, or any unusual symptoms, modify or stop the activity and consult your doctor or personal trainer. Your body's needs and recovery process may differ from others, especially if the loss was relatively recent, so it's crucial to listen to your own cues. Go with your gut feeling as well as any physical symptoms. If you are not sure, you need to be able to ask, so make sure you have a personal trainer who you can contact easily and regularly.
Remember, everyone's journey is unique, and there is no one-size-fits-all approach to working out after a pregnancy loss. Be kind to yourself, give yourself permission to grieve and heal, and consult with your doctor for personalized advice based on your individual circumstances.
If you really want to make sure you work out regularly, with people who truly understand what you are going through then follow me on instagram at fitness_fertility, where you will find my community of thousands of women who are also trying to conceive.
And, if you can’t wait to workout, head over to fitnessfertility.com and sign up for my awesome free workouts.
Don’t forget to subscribe to the Fitness Fertility Podcast, and tune in every Friday to hear interviews with fertility experts and in-depth discussions on all aspects of fitness and fertility.
And one more thing, please share the show, because you never know who is struggling and may need that little bit of extra help.
This has been a worth a listen production.