I read a fantastic article today by our very own Ali Frendin, about what is the best exercise for mums. Read the full article here. The gist of it was that although many mums are being “sold” high intensity training as the “solution” to their fat and fitness goals, it may actually be detrimental to their health.
Ali recommended that the “best” exercise was actually what was the most ENJOYABLE for the mother, because they will produce endorphins, benefit their nervous systems, help them sleep better, and improve their immune system (gut bacteria is increased via exercise). The caveat is that it needs to be at an aerobic level (with oxygen; about a 7/10 intensity) so that it doesn’t add stress to your system (ie. your body!).
I loved the article, and loved the fact that it was properly referenced. I just want to go one step further and say that there is a graded, logical, linear, and evidence based progression for any mother who is returning to exercise. Whether they enjoy netball, long walks on the beach, or our IntoMum sessions, there’s a beginning, middle, and end goal to any training modality that we need to educate our mumma clients, friends, and families about!
The steps in a nutshell:
- Get checked by a Women’s Health Physio (look up your closest one here).
- Learn how to do pelvic floor exercise, and synchronise with the breath.
- Add “activation’s” that enhance the quality of your pelvic floor exercises.
- Add bilateral, even, simple movements (still synchronising with the breath).
- Add off-centre, transverse, and more complicated functional movements (“functional” pertaining to the specific person and their goals, assessment results, and activities of daily life).
- Load with gravity and intra-abdominal pressure.
Our 6 Step Restore Your Core and Pelvic Floor course is available in both a course for mums, and our best-selling 6 CEC Fitness Australia accredited course for Personal Trainers. Using this process, your exercise can be short and intense, or long and aerobic, whatever YOU ENJOY the most, without risking your pelvic and deep core health.