Born Strong, Stay Healthy
Born Strong, Stay Healthy is a research-based strength and exercise program designed to help people prepare for and recover from childbirth, leading to healthier outcomes for parents and babies. The program helps participants stay active, build strength, and care for their physical and mental wellbeing before, during and after pregnancy.
Classes meet twice per week for four weeks and include a warm-up, strengthening exercises, and a cool-down. Sessions also include simple tips to help participants notice stress, manage stress, and feel more connected and supported during this important stage of life.
Program Details
- Format: Virtual (Zoom)
- Dates: February 11 – March 13
- Schedule: Wednesdays and Fridays, 1:30–2:30 p.m.
- Class Length: 45 minutes
- Instructor: University of Missouri Extension Nutrition and Health Specialist
- Safety Support: A second instructor provides form and safety cues
Who Can Join
- Pregnant individuals
- Postpartum participants (with medical clearance)
- Partners
- Families with infants
All fitness levels are welcome. Always talk with your healthcare provider before starting a new exercise program. Postpartum participants should have provider clearance and may begin after 6 weeks postpartum.
Family-Friendly & Inclusive
- Children are welcome
- Baby wearing is encouraged
- Exercises include options for all fitness levels and stages of pregnancy or postpartum recovery.
Cost & Incentives
This program is free thanks to grant funding (a $60 value).
Participants who attend 75% of classes (6 or more sessions) will receive:
- Exercise sliders
- A $20 gift card
What You’ll Need
- Device with audio and video to join class safely
- A sturdy chair
- Furniture sliders or paper plates
- Dumbbells(if you wish to use them)
- You can even use your baby as light resistance if comfortable
Benefits
- Improved posture and core strength
- Better balance and endurance
- Strength for daily parenting tasks
- Reduced pregnancy and postpartum discomfort
- Reduced stress and anxiety
- Increased confidence in your body
- Support from others in similar life stages
- Tools for healthy self-care
