Steph Claire Smith on exercise as a postpartum saviour

It’s Perinatal Mental Health Week, which aims to raise awareness and support the 1 in 5 new mums and 1 in 10 new dads that experience perinatal depression and anxiety.

Parenthood is a major adjustment period; there is so much change in our bodies, routines, relationships, and sleep patterns. For many new parents it’s normal to experience feelings of sadness or anxiety as you try to accommodate this new life, not to mention the impact of external pressure from society, social media, and other family members as you’re trying to do so.

This is something Steph Claire Smith knows first hand.

However, It’s important to know that perinatal anxiety and depression is more than just the general ups and downs that come with parenthood. There are many signs and symptoms (including some that are not listed below). Some may include:

• feeling sad or low, or crying without obvious reason
• persistent worry or fear about the health of your baby
• difficulty sleeping even when your baby is sleeping
• withdrawing from friends and family
• feeling constantly tired or lacking energy
• finding it difficult to concentrate or remember
• abrupt mood swings
• panic attacks

If you or someone you know experiences any of these for more than two weeks, please seek support by calling the PANDA national helpline on 1300 726 306.

Our KICBUMP pre and postnatal Pilates program is all about empowering our community to exercise and move their bodies during pregnancy and beyond. This week we want to highlight the mental benefits of exercise on perinatal health for new and expectant mums.

So, whether it’s getting out for a walk in the sunshine, or rolling out your mat for a little quiet Pilates flow, exercise can have significant benefits for your mental health as a new parent.

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Happy hormones

Exercise has been shown to be associated with positive increases in serotonin and endorphins, which are your body’s ‘happiness hormones’. Serotonin is the key hormone involved in stabilising mood, feelings of well-being, and happiness. Serotonin also plays a role in appetite and sleep which are often impacted when our mental health declines.

Endorphins, on the other hand, are a type of neurotransmitter or ‘messenger’, which can help alleviate pain and stress. In addition to the happy hormone boost, exercise also plays an important role in regulating our levels of stress hormones, like adrenaline & cortisol which are related to your body’s fight and flight response. Excessive levels, or prolonged periods of elevated stress hormones can be detrimental to both your physical and mental health.

Energy boost

It might sound strange, but exercise can actually improve your energy levels, even when you’re sleep deprived. A study published in the Journal of Sleep Research looked at the energy levels of people with insomnia.

The study found that people who engaged in a minimum of 150 minutes of moderate intensity exercise over the course of a week reported an increase in mood and reduction in insomnia symptoms. This equates to a 20 minute workout, run, or fast paced walk.

Did someone say sleep?

It’s no secret that your sleep cycles are significantly impacted both during pregnancy and after the arrival of your little one. Exercise is known to improve sleep quality, alleviate day-time sleepiness, and can reduce sleep onset time which all equates to a more refreshing sleep.

You time

Exercise provides an opportunity for you to reconnect with yourself and your body, and give your mind a break from whatever else is happening around you.

Alternatively, joining a community like KICBUMP can provide an opportunity for important social connection as you’re exercising with other mummas who understand the journey you’re going through.

Strong mumma

New motherhood is a complex time, only further complicated by societal pressure and expectations. You’re adjusting to a whole new way of life, and it’s normal to feel overwhelmed by it all.

Exercise provides an opportunity to regain your sense of control and accomplishment. When you’re moving your body in a way that makes you feel good, you feel strong, confident, and more like yourself; it’s a proven way to boost your self esteem. You’re here, you’re doing it, and you’re doing a great job. You’ve got this, mumma!

How Steph Claire Smith uses exercise to get through?

“Exercise has always been such a huge part of who I am. During my late pregnancy and early stages of postpartum, where I wasn’t able to move my body like I’m used to, I definitely felt a sense of disconnect, and although it was such a happy time in my life, I noticed my energy and mental health start to decline.

I was one happy lady when I got my six week postpartum medical clearance, purely because I knew the positive impact this would have on my mental health. It had absolutely nothing to do with ‘bouncing-back’, I really detest that term. Society puts so much pressure on new mums to look a certain way, when instead, we need to learn to appreciate, nurture and accept our beautiful bodies for the incredible things we CAN do, not what we look like.

On the flip side, I’d be lying if I said that I haven’t received some backlash from sharing my postpartum exercise journey online. Everyone’s postpartum experience is so unique to them, it’s important that we tune in, focus on our own bodies and give ourselves permission to do what’s best for us. For me, moving my body is hands down my most powerful tool for my mental health, whether it’s a slow yoga flow or a KIC Strength Masterclass, exercise has allowed me to reconnect with my body, build back my strength – both physically and mentally – and it’s given me back a slice of my old, pre-Harvey self.

At the moment I’m still learning, and to be completely honest, struggling to balance work with mum-life. I was really comfortable and had a great routine in my little lockdown bubble, but I’m definitely feeling overwhelmed with the competing demands of work, social-life and Harvey. Setting aside time to exercise, no matter how exhausted I am, is a non-negotiable for me. It allows me to destress, declutter my mind, and believe it or not, actually gives me an energy boost, even when I’m running on empty!”

Enjoy a 7 day free trial of Keep it Cleaner’s pre & postnatal Pilates program, KICBUMP, when you visit the website.Find out more about Holistic Physio and Mindset Coach Ashleigh Mason, on her Instagram here.