Exercising During Pregnancy

Staying active during pregnancy is important to promote an easier birth and quicker postnatal recovery. So just because your pregnant doesn't mean you have to stop exercising. Here are some tips on how to exercise safely during pregnancy  

1. If you are already exercising then it is okay to continue following the advice below, but if you are starting exercise while you are pregnant then you are advised to visit your GP or Midwife first.

2. Core stability training will assist in antenatal balance as your centre of gravity changes, give you strength to push during birth, and get you back to your pre-birth shape. After the first trimester; avoid lying in a prone position (face down) on your stomach, so no back extensions or press ups! On all fours is an ideal position to adopt for core stability, simply drawing in the abdominals and including arm and leg movements is an excellent place to start. Remember to work your pelvic floor muscles too; do this by including fast and slow contractions of the muscles that stop you doing a wee. Doing these exercises pre and post pregnancy will give you greater bladder control.

3. Aerobic training is great for you and your baby's circulation, but too much at a high intensity can cause overheating; so stick to interval training (using effort and rest periods), allowing short bursts of effective exercise followed by a longer or same rest period, for example; 1 minute moderate intensity followed by 1 minute low intensity.

4. Resistance training is considered safe during pregnancy and is advised in order to help with postnatal baby duties! Repetition ranges of 8-12 are most appropriate for benefits in strength and endurance. Aim to work at a moderate level without over-exerting yourself, 1-3 sets depending on your fitness level. Listen to you body and rest plenty between sets. Consider functional exercises such and squats, lunges and shoulder press.

5. Gentle stretching is advised during pregnancy, particularly areas that you have worked, however, a hormone called relaxin is present during pregnancy which helps to loosen connective tissue in preparation for birth, this means that all muscles, ligaments and joints are affected. So avoid stretches that are held for longer than 10-15 seconds, and do not over-exert the stretch, keep it comfortable.

If you would like more information about pre and postnatal exercise then please get in contact or CLICK HERE as I am a fully qualified ante and postnatal instructor who can adapt your training programme to your new needs. 

Many thanks for reading

Pete