A special guest blog from NZ Black Sticks hockey player and mum of two Gemma. She shares how she got back into exercise, the importance of the fourth trimester and women making time to prioritize their well-being. Oh it’s a goodie…….
Tell us about your birth experiences?
My first daughter was delivered via emergency C-Section and my second daughter was a VBAC (vaginal birth after c-section). I was so grateful for an incredible Obstetrician and Midwife who were with me every step of the way and ensured two safe deliveries. Before having my babies, I felt there was a lot of emphasis on the birth itself and that it can create scary expectations, especially for your first time. Don’t get me wrong, education is important, but I think we need to support every single mother in her journey no matter what way it goes.
Was there anything in your recovery you weren’t prepared for or wish you had known more about?
One of the greatest things I’ve learnt being a mum is that the fourth trimester is probably the most important. We as a society need to place greater emphasis on taking care of our Mums. Having a baby is one of the greatest adjustments a woman will ever experience. It is both the most wonderful and hardest thing to go through. I think there’s a lot of emphasis on birth or delivery and no one really talks much about recovery. It’s a huge process both physically and mentally and new mums need all the support and help they can get to go through it. The C-Section recovery was probably the hardest for me as I struggled with not being able to move far from my bed while trying to take care of a newborn. Thankfully my husband and mum were right by my side. With my second I had a slow recovery with my pelvic floor. Those first few weeks are so important and I truly believe that when we take care of our new Mums and support them in their recovery, it makes a huge difference to both Mum and baby.
How did getting back into exercise look like for you?
A slow and well-planned transition back into exercise was key for me for both of my recoveries. I saw an amazing Pelvic Health Physio, Niamh Clerkin at Oxford Women’s Health in Christchurch who helped me enormously. She created a ‘return-to-exercise’ plan for me, and I was so grateful for her expert guidance. After my C-section, I wasn’t able to walk very far so it was definitely baby steps all round! I started small and as I slowly recovered, I integrated some light jogging as well. I only ever did bodyweight exercises and also some biking on a stationary bike. When I got full clearance from my physio we made a plan about what exercise I could do. It was really hard for me to take it slowly initially as I love my exercise and I need it, but looking back I am so glad I made sure I was recovered and didn’t try pushing through. Patience is so important as there are so many risks (such as prolapse) if you rush back. For me, being able to exercise for the rest of my life was more important than missing out on a few months so I was really careful.
What was your biggest challenge to get back into exercise?
For me exercise has always been much more than just the physical benefits, it’s also a great protector for mental health. I know that even just the smallest amount will make me feel better and on the days I don’t feel like it, I probably need it the most. The greatest adjustment was trying to fit it in around juggling a newborn’s sleeping and feeding rhythms. Plus, the fatigue that comes with being a new Mum can make the motivation hard at times. I tried to keep in mind every time that even just the smallest amount would make me feel better and it always did. It got a bit tougher with two kids, but it’s made us both really deliberate about planning time for exercise into our schedules. If you’re not deliberate and intentional about it, it can be easy to skip.
Proudest exercise achievement as a mum?
On the one hand, I’m proud of the times I manage to juggle young kids, battle sleep deprivation, and find the time in a busy schedule to prioritize myself and my wellbeing with exercise. I think it’s so important not to underestimate how ‘big’ the small moments are, and we should celebrate the small wins every day. I see you mammas, it’s not easy! The consistency is probably what I’m most proud of, but I did stretch myself pretty significantly after my first daughter Charlotte was born. She was 10 months old at the time and I returned to playing international hockey with the Black Sticks. (She also didn’t take a bottle)! It took every ounce of my being to get back to my pre-baby fitness as well as a lot of support and help from my family. Seeing her wee face in the crowd made it all pretty special. I’ve also joined a few adventure racing teams with other Mums and its pretty awesome to see what we can achieve together.
Top tips for other active mums to support their postpartum exercise journey?
Get checked six weeks post birth before you decide on doing anything. There is a lot of advice on the internet but ensuring you get specific guidance from a trained practitioner that is right for you is really important. Don’t be in a rush, good things take time. Lean on your support team so you can do some exercise for you on your own, even if it’s just once a week to begin with. Don’t forget that even just getting outside with the pram or front pack is great for you and your baby. With exercise post-partum, know that it will be hard in the beginning, but I can guarantee you, you will start to feel better both physically and mentally and that will help your motherhood journey more than anything.
Any further comments?
I think every woman needs to make time for herself. Exercise gives us energy and can be really powerful for our mental health. I think when women prioritize small moments for themselves it can make a huge difference for themselves most importantly, but also for the whole family. Oh, and whoever may be reading this, in case you haven’t heard this lately, you’re doing an amazing job.
Thanks so much to Gemma for sharing, there are so many important messages here! A slow and supported return to exercise, making time for your own well-being and leaning on that support network. Let’s all share these messages far and wide!
Thanks Gemma x