Exercising After Miscarriage: What You Need to Know
Exercise is a huge part of my life. It has been for a very long time and it will continue to be. For me, exercise is my way of coping with life and its highs and lows. It’s helped me get through the stresses of physical therapy school, work, and earlier this year, our miscarriage. A study done by Mayo Clinic states that: “Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries” (study). So today I want to talk a little bit about working out during and after miscarriage. I’ve shared my miscarriage story and have worked hard to be honest and transparent about everything. I want to continue to be transparent about how working out helped me cope and get through my miscarriage journey.
Before we get too far, I want to make a few things clear:
o This was/is how I personally chose to exercise during and after my miscarriage, this does not mean it will work for everyone
o I have a doctorate in physical therapy, and I know a lot about the human body, BUT what might be right for my body might not be right for yours
o ALWAYS consult your doctor prior to starting or returning to exercise after experiencing a miscarriage or any pregnancy loss
Zach and I have been doing pretty intense workout routines for years now, so when we found out we were pregnant we didn’t change much. My doctor said that as long as I didn’t start some crazy intense program for the first time, I would be able to continue doing similar workouts for my 1st trimester. *She did recommend me keep my heartrate under 160 though* So we finished up our weight training program and when I was 8 weeks along, I started up a Barre program. I chose this because I knew that the smaller movements and increased reps would be good for my overall stability when carrying our child. Once we found out we had miscarried I wanted to continue the Barre program just to finish it. I was so happy I did too, it was the perfect program for me to finish during my miscarriage journey. Now I will say that I was very blessed in the fact that I was able to continue to exercise all 14-weeks of my miscarriage. I was fortunate enough that my pain wasn’t so bad that I had to stop. I do think that is very rare with miscarriages, so as I said earlier LISTEN TO YOUR BODY. There were definitely days when I would have more cramping than others, but for me I needed those workouts. I needed the distraction of the program to get me through what I was feeling day after day.
For me, exercise is one of the few things I can control so I was so thankful that it was a constant in my life during this time. For most people, exercising after pregnancy loss is a slow process to return to. I mean our bodies have just endured some serious trauma and they do need time to heal.
Everyone is different but there are some general tips that I would recommend for anyone who is in a similar situation:
o Talk with your doctor – every miscarriage journey is different. Every person’s body will react differently. So, depending on your personal history, how far along you were, the procedures you had, etc., most likely your journey will be very different than mine. So please ask your doctor any and all questions you have about your exercise routine.
o Take time to rest – our bodies need rest after going through a lot of physical and emotional change in a short time period. We have to give our bodies time to readjust its blood volume, hormone levels, and overall healing. Listen to your body and give it the rest it needs.
o Ease back into a routine – for me, Barre was a perfect program during my miscarriage journey. It wasn’t super intense or demanding of my body, but it still allowed me to get the therapeutic effects I so desperately needed. But listen, there is absolutely no rush in getting back to a routine. Once again, our bodies experienced something major and it’s okay to go slow. Start with lower impact activities then work your way up in intensity as you heal and regain your energy.
o Pay attention to bleeding, cramping, or other cues – I personally didn’t feel like I had to wait until I stopped bleeding (and my doctor just told me to listen to my body) to exercise because it was never insanely bad. And honestly thankfully I didn’t wait because 14 weeks would have been torture for me. But some people need to wait, and that’s OKAY! As you begin to exercise after (or during) your miscarriage, pay attention to how your body feels and respond to that accordingly.
o Exercise for YOU, not your weight – No matter how far along you were during your pregnancy our bodies change. They just do. It’s hard to gain weight during a pregnancy and then all of a sudden not be pregnant anymore. It’s not only hard physically, but it’s hard mentally. But I urge you to not worry about the number on the scale (I literally never do), instead focus on how you feel EMOTIONALLY. Focus on rebuilding your mental strength, your energy levels, and your overall mood. Trust that your body will return to its normal state and don’t stress about the number on the scale.
If you’re still unsure on where to begin or how to get back into an exercise routine I would love to help you! Please comment or fill out the form on my fitness page and I will be in contact soon!
