I decided to write this post after doing some personal research on my own situation. I am now 31 weeks pregnant and was placed on bed rest at 27 weeks for preterm labor concerns. This means no walking the dogs, no exercise, being as "lazy" as possible. My doctor referred to it as "Couch Potato"mode. This may sound like a welcome command to some, but not to me. All I could think of was that I wasn't going to be able to play outside with my daughter, walk my dogs, and I would be losing any strength I worked so hard to maintain during the pregnancy. (Not to mention I was put on leave from work, so financial concerns also came creeping in. I need my workouts to help with stress!) Couch Potato is pretty much the opposite of how someone would describe me. Even during my first pregnancy, I was pretty active, and able to water ski 3 weeks after delivery. Nonetheless, I want to keep this baby cooking as long as possible, so I had to figure out a way to make it work. (For anyone who is curious, it was not the exercise that caused the preterm labor concerns. It is a combination of factors of how my body is set up in pregnancy, combined with work stress.)
I have always been active, but never a big sports player, so injuries are not something I have dealt with. Working out has always been a priority and I haven't had to deal with the mental or physical side of recovering from an injury, which led me to do some research. What I came up with are a few tips below that I can keep in mind during this short time when I am allowed to be a Couch Potato, so that when the time comes, I can safely and sanely work on getting back in shape (and then I will wish I could sit and watch hours of TV :)!
- Forget the all or nothing approach. The inability to exercise does not have to be an excuse to let everything go. Sitting on the couch eating potato chips does not have to go hand in hand with an injury or illness. Our bodies need proper nutrition, perhaps more so than when we are "healthy", so use the exercise break as a chance to focus on nutrition. Filling up on whole grains, lean protein, fruit, veggies, and healthy fats will help you avoid weight gain while fueling your body to help repair itself. Use that extra time to read up on new clean eating recipes and making meal plans.
- Do what you can. My doctor may have banned pretty much any form of cardio, but I can still sit on a fit ball and work my arms and legs with light weights or resistance bands (and inadvertently work my core while sitting on the ball!) This helps maintain some muscle tone and strength without causing contractions or exacerbating my condition. Talk with your doctor or qualified trainer about some alternatives you might be able to do.
- Start checking things off your "to-do: list. Having a two year old, a full-time job, a private counseling practice, and baby on the way, I always have a pretty hefty "to-do" list. After the initial shock of not having much I could be doing, I found that identifying one or two key items to do each day has helped me check quite a few items off my list that weren't getting done. I obviously can't be doing things like cleaning all of the outside windows, but I can file those insurance claims that have sat in a pile, sew a few things I haven't had time to get to, and read a pile of magazines that has been mounting up. (Sounds rough, right?)
- Focus on other healthy habits. I am not the best eater in the world- it's always a quest for me to get more veggies in, so I have been trying to make sure I get in a green smoothie everyday, which makes me feel like I am compensating on some level for lack of exercise. Other habits to focus on may be increasing how often you floss, finally getting time to give yourself a manicure, giving yourself time to start writing in a journal, or start getting enough sleep each night.
- Use this as a chance to work on positive thinking. I read a great book on positive thinking (which I will write about in another post.) It took me a few days of some pretty big mood swings trying to adjust to this change in pace. After I started thinking about all of the positive sides of this, my outlook was much different and most days, I am thankful for this rest period before becoming a mom of two. There are always many blessings to count, it just takes the right mind set.
- Learn new ways of coping with stress. Exercise is my main form of dealing with stress. It is often about trying to lose weight, but even more, I notice in my mood and stress level when I can't workout. Having this extended period of inactivity, I had to find a new way to deal with stress. (Although my stress level has decreased since I am not working, I still have financial worries and the occasional stress of having a two-year-old.) This one is still a work in progress for me. Going outside relieves stress, but it is difficult for me to just be outside without being very active. I have found reading and taking warm baths helps, so those are my go-to methods of taking a mental break when I feel overwhelmed.
- Find some new hobbies. Maybe it's writing a blog, decorating stationary, scrap booking, or even becoming a video gamer- trying new hobbies make you a more well-rounded person, and can help you find new ways to deal with stress. One of my goals is to do some letter writing for cancer patients. I may not be able to do a whole lot, but I can make some cards to encourage others who are struggling with things much bigger than I can imagine.
- Utilize help. This is also a work in progress for me. I do not like asking for help- I have a bit of a control freak side to me, plus I just find it's easier to do things myself. Well, I don't have that option right now. I can't walk my dogs and they cannot go 2-3 months without being walked. I can't vacuum, and my house cannot go 2-3 months without being vacuumed. I have had to learn to trust that my husband can handle things, and when he is busy at work, there are lots of other family members and friends who have volunteered to help. Being responsible for keeping this tiny human baking has given me no choice but to rely on others and ask for help in the areas I need it. Honestly, this is probably the biggest lesson I've learned so far, and something I needed to realize- we all need help. Sometimes we need it more than others, and sometimes we are the ones needing to help others, but if we don't ask or accept help, it makes life a lot harder.
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