POST-BABY BOOM

Digital communities built with new mothers in mind are reporting more users than ever – and strength gains are just one of the perks. WH reports on how the postnatal fitness space became a sanctuary for women in a time like no other

How to hit play again after a pregnant pause

There was a time, not too long ago, when ‘postnatal fitness’ amounted to a leaflet for a new mums’ aerobics class pinned to a leisure centre noticeboard; a leaflet that probably featured the words ‘baby weight’. Fast-forward to the spring of 2021, and you can squat with a baby strapped to your front, find a qualified PT and meet other mothers from the comfort of your living room. The best part? Front and centre of this new approach is building strength and regaining function; backing yourself, over (shudder) ‘bouncing back’. And it couldn’t have come at a better time.

In a year when maternity leaves were spent indoors and the village that it famously takes to raise a child was largely absent, new mums have been forced to look elsewhere for a sense of community. And just like the rise in demand for online fitness classes and apps – use of the latter grew by 46% worldwide during the first six months of 2020 – digital postnatal fitness has seen an uptick, too. The babywearing workout programme Carifit saw its online membership double in 2020, while prenatal and postnatal health app Biamother has seen a 120% increase in use of its ‘Biamove’ offering. When it comes to postnatal programmes, new mums are spoilt for choice. You can follow Jess Ennis-hill’s Jennis Postnatal programme; fans of Kayla will find two plans for mums on her app Sweat; and platforms like Frame and Fiit have postnatal sections, as well as supportive communities. But it isn’t just the range of options that has those in the industry excited. ‘The view of postnatal fitness has definitely changed,’ says Biamother PT Eliza Flynn. ‘New parents have begun to realise that these programmes are offering a much-needed place to vent, share stories, cry and make valuable connections.’

SPINNING PLATES

For Ashley Wayne, a 34-year-old PR manager from Hertfordshire, a fitness routine was non-existent after the birth of her first child, Max, in 2006. ‘I only had time for daily walks, but they were mostly just to get him to sleep,’ she recalls. ‘I used to love group cycling, but the classes were all at terrible times and I couldn’t seem to make it work with a newborn.’ What followed was a battle with anxiety and low self-esteem, which left her feeling like she’d lost her entire identity. The experience left a mark on her, and as she prepared to give birth for a second time, she knew she needed to find an outlet. Her Peloton bike arrived the day her daughter Evie was born, just weeks into the UK’S first national lockdown. She waited the advised six weeks and got the all-clear from her GP to exercise. In her first 30-minute cycle, she managed an output (Peloton’s measure of power the user generates during the ride) of 126kj; within two months, she was up to 194kj. A year and 200 classes later, her second postnatal experience has been completely different. ‘Dedicating time to myself, even if it’s just 30 minutes a day, has meant I feel much more in control this time around,’ she says. But it’s the confidence the classes deliver that’s kept her coming back. ‘Hitting goals that have nothing to do with parenting has been incredible for my self-esteem. After a session, I carry that feeling of achievement into the rest of my life.’

It’s no secret that regular exercise delivers a mood-boosting hit to rival the arrival of Creme Egg season. But here’s a refresher on why. It begins with endorphins, a group of peptides (chains of amino acids) that act on the opiate receptors in your brain.

They help to reduce pain and boost pleasure, resulting in a feeling of wellbeing – and are triggered by food, sex and, yes, exercise. Specifically, 30 minutes of the moderate to vigorous kind*. It’s the reason behind the well-documented antidepressant effect of exercise – especially aerobic. A 2018 meta-analysis confirmed that exercise can play a key role in reducing symptoms in people with depression and major depressive disorder – and experts believe it may have a similar effect in aiding new mums with postnatal depression (PND). At a time when cases of PND among new and expectant mothers have tripled since the start of the pandemic*, this is

significant. Indeed, Ashley is convinced her fitness regime has bolstered her mental health. ‘On days when I don’t exercise, I’m more anxious and my temper is shorter. Getting that cardio hit early in the day seems to rebalance my mood – it’s made me a better mum.’

LIFTING YOUR MOOD

But while the cardio-induced endorphin high gets the attention in medical journals, resistance training (anything from weight lifting to Pilates) may be just as powerful a tool. Before Rachel Symons had her daughter Evelyn last March, she would do up to five strength training sessions a week with the Tone & Sculpt app, and she returned to exercise eight weeks after having her daughter via C-section, beginning with body-weight movements before progressing on to weights. It was, she admits, frustrating at first. ‘I’d lost a lot of core strength, so I found my balance and stability had been affected quite badly.’ Which is why, at three months post-partum, she turned to postnatal Pilates to help build it back up, doing one-hour sessions once a week; 10 sessions later, she felt ready to add weight to her strengthtraining workouts again – 3kg for lower-body workouts, and 1.5kg for upper body. She credits resistance training with helping her to rediscover her sense of self. ‘I’d been strength training for five years before my pregnancy and lifting weights again felt like I was coming home. I think all new mums need something just for them, and fitness gives that to me.’

While research confirms the role that strength training can play in mental health management – a 2018 study of 33 clinical trials found that those with mild to moderate depression who performed two or more resistance training sessions per week saw significant reductions in their symptoms – you don’t need to have a mental health condition to reap the rewards. The impact of strength training on your confidence can’t be overstated, and this is particularly true for new mothers. So says postnatal trainer Funmi Olatoye, who believes the overwhelming impact it has on her clients can be explained, in part, by how useful strength gains are in everyday life. What’s been transformative in the postnatal fitness space, she explains, is the shift towards functional fitness, meaning moves that replicate the actions you take while going about your everyday life. ‘The women I train tell me they love to see how their bodies handle the exercises I give them, and they feel amazing when they’re able to manage daily tasks with more ease because their bodies are stronger.’ For Rachel, the physical benefits are yet another reason why strength training remains a nonnegotiable in her routine. ‘Being a mum is such a physical job. Lifting buggies and car seats, lugging a bag of baby bits every time we leave the house, doing chores with Evelyn in her baby carrier – and she gets heavier every day,’ she adds.

But perhaps the most transformative gift of a postnatal fitness routine in 2021 is access to other women; women who, like you, are navigating new motherhood within their homes. Community is front and centre of the new postnatal offering – Peloton users connect via tags, like #Pelotonmumsuk and #postpartumstrong; Sweat has a thriving community on forums with threads dedicated to new mums, and Carifit encourages users to connect with others on its social platforms. For Ashley, it’s jostling her way up the leaderboard, filled with familiar names in her favourite classes, that keeps her coming back; for Rachel, it’s the friends she’s made in the Tone &

‘Hitting goals that have nothing to do with parenting has been incredible for my self-esteem’

Sculpt network on Instagram. ‘That community has been one of the best things for me since giving birth,’ she shares. ‘They’re people I can turn to for advice or a chat or just to celebrate the little wins.’

JOIN THE CLUB

The right time to start exercising varies, depending on everything from the type of birth you had to your previous physical ability, as well as the effect birth and pregnancy might have had on the abdominal wall and pelvic floor. As a rule of thumb, your GP will give you the green light to start exercising from six weeks if you’ve had a vaginal birth, and there should be no issues eight weeks following a C-section. For deeper insights, Olatoye suggests visiting a pelvic health physio first, around six to eight weeks post-birth. ‘Your stomach muscles will be checked for diastasis recti [abdominal separation], your pelvic floor will be examined internally and they will also check your posture,’ she says. ‘The physio will be able to advise where to start with your return to exercise, whether it’s some rehab or gentle exercise to ease you back in.’

Not sure where to start? Walking is a great choice, says Olatoye. ‘You can use it to build your fitness back up gradually, as long as you don’t have any contra-indications, such as prolapse or pelvic pain,’ she explains. ‘Postnatal Pilates is also excellent for working the postural muscles, as well as building core strength.’ To that end, we’ve recruited the help of Hollie Grant – Pilates PT and prenatal and postnatal trainer, to bring you a workout to help you reconnect with your body – and mind. Strength; community; confidence – what ‘bouncing back’ really looks like.