Secure Futures: The Benefits of Pre- and Postnatal Workouts for Pregnant Teens and Young Moms

Written by Mom in Balance

Pregnancy and early motherhood are transformative stages of life, and staying active during this time can make a profound difference in both physical and mental well-being. For mothers of all ages—including young moms and pregnant teens who are the participants of the Secure Futures programme—engaging in pre- and postnatal workouts provides valuable support for managing the physical demands of pregnancy, aiding recovery after childbirth, and promoting emotional balance.

Why is Exercise During Pregnancy Crucial

Regular physical activity during pregnancy offers numerous benefits, regardless of age. It supports the body through:

• Reducing discomfort: Eases common issues like back pain, swelling, and fatigue.
• Improving fitness: Strengthens muscles, enhances cardiovascular health, and helps prepare the body for labour.
• Shorter, smoother labour: Active women often experience shorter labour times and fewer complications, making the delivery process easier.

For all mothers, these benefits help ensure a healthier, more comfortable pregnancy. However, for young mothers and pregnant teens, the impact of exercise can be even more significant, providing a sense of control and empowerment during a time of immense change.

The Role of Postnatal Workouts in Recovery

After giving birth, it’s important to gradually rebuild strength and energy through postnatal workouts. These exercises focus on:

• Strengthening the core and pelvic floor, which are crucial areas that need recovery after childbirth.
• Boosting energy and reducing fatigue, helping new mothers manage the demands of caring for a newborn.
• Supporting mental health, as exercise has been proven to reduce symptoms of postnatal depression, anxiety, and stress.

For young mothers and pregnant teens, who may face additional physical and emotional challenges, postnatal exercise can provide an important pathway to recovery, helping them regain strength and confidence in their bodies.

Including Young Mothers and Pregnant Teens in Pre- and Postnatal Sports

For new mothers, caring for the self and exercising can often seem like a luxury for which they lack the time and the energy. This is especially true for pregnant adolescent girls and young mothers, who face an array of challenges, including social stigmatisation, difficulties with accessing health services, economic insecurity, and other barriers.

Empodera, the Brazilian Secure Futures implementing partner organisation, found during their needs analysis that even those girls who previously had experience with football, stopped exercising during and after their pregnancy, and would direct all their attention to their babies. While the young women shared they are interested in football, swimming, and dancing as forms of exercise, they also noted they are “too tired for it from running around and doing laundry all day”. Young mothers do not have the energy nor the time to practise sports, they do not prioritise physical workouts, and furthermore, those with babies under one year old do not feel safe practising any kind of sport, even when recommended.

The Kenyan implementing partner, Vijana Amani Pamoja, interviewed a young mother who, before her pregnancy, was on a football scholarship, on her way to join the national women’s team and scale her career to a professional level. However, her sports career came to a stop once she was pregnant. All the interviewees that VAP engaged with during their needs analysis said they value exercise and the important role it plays in relaxation, reduction of stress, and physical fitness. Yet, owing to pregnancy, the young mothers stopped exercising or were advised to stop, in order to avoid injury and devote their time to their children.

Exercising during pregnancy is also followed by a variety of misconceptions and myths, as found by Asociación AMA, the Secure Futures implementing partner from Guatemala. If wanting to practise sport while pregnant and with young children, young mothers must face these misconceptions, as well as deep-rooted gender and social norms, which are often discouraging of women, and particularly pregnant women and mothers, engaging in sport. If a safe space would be created for young mothers and their babies, one where they are not stigmatised and which is tailored to their specific needs, pregnant adolescent girls and young mothers would be eager to resume their participation in sport and could do so safely. To fully support them, it’s essential to create inclusive environments that meet their unique needs. 

Here are a few key ways to include pregnant adolescent girls and young mothers in pre- and postnatal fitness:

• Offer judgement-free spaces: Many young mothers and pregnant girls may feel out of place in traditional pre- and postnatal groups. Providing welcoming, non-judgmental environments where they feel supported and encouraged to participate is key.
• Tailored guidance: Young mothers might still be in the process of developing their physical endurance, so it’s important to offer workouts that meet them where they are. Programs should focus on gentle strength building, core recovery, and mental well-being, ensuring a safe and comfortable progression.
• Foster community support: It can be isolating to navigate pregnancy and early motherhood as a young woman. Connecting them with peers who are going through similar experiences can be a source of encouragement and empowerment. Group workouts or small communities specifically tailored for young mothers and pregnant teens can help build this vital support network.
• Clear communication: For many young mothers and teens, understanding the benefits and safety of exercise during and after pregnancy is crucial. Providing clear, accessible information about how and why fitness is important can empower them to prioritise their own health, alongside the care of their baby.

Why It is Important

Young mothers and pregnant teens face additional societal and emotional pressures during this time. Ensuring that they have access to pre- and postnatal fitness programs helps them feel supported and gives them tools to manage their health in a holistic way. Exercise not only strengthens the body but can also help build the mental resilience needed to navigate the challenges of motherhood.

Pre- and postnatal workouts are essential for all mothers, offering physical and emotional benefits that support a smoother pregnancy, an easier recovery, and improved mental well-being. For young mothers and pregnant teens, being included in these programs can make a big difference in their confidence and health. By creating inclusive, supportive environments, we can ensure that every mother has the opportunity to feel strong, empowered, and cared for during this transformative stage of life.

Photos:

• Vijana Amani Pamoja, Kenya – Secure Futures, 2024
• Asociación AMA, Guatemala – Secure Futures, 2024
• Empodera, Brazil – Secure Futures, 2024
• Vijana Amani Pamoja, Kenya – Secure Futures, 2021