Exercise in pregnancy: What, when, where and how??
Let’s talk about exercise in pregnancy: what, when, where and how! This is as individual and unique to your exercise preferences and choices as an apple is to a pear!
Without wanting to give you more questions than answers, things to consider are:
Did you exercise before pregnancy?
Are you feeling well/not?
Can you talk and walk ok without severe breathlessness?
Do you have any pregnancy niggles, aches or discomfort?
What exercise do you enjoy?
The best things we can do depend on what we enjoy and what we need.
WHAT exercise in pregnancy?
Breath work – is an exercise form. It can be relaxing, empowering, calming and help you really connect to your body and your baby.
Core work – pregnancy pilates helps you to engage and relax your all important tummy and pelvic floor muscles and keeps you moving. Pilates exercise will strengthen your whole body and make you more body aware which are great for labour and post natal stages.
Yoga – pregnancy led classes are great for body movement and releasing as you move through certain postures and positions. It helps you to calm, connect to your baby and can ease away aches and pains.
Walking – unless you have severe pain we should all be walking in pregnancy. For some of us that may mean doing side steps or backwards walking with support. The distance is irrelevant, the how is important.
Running – not for everyone but if you ran before there is no reason not to continue in pregnancy unless you have been advised not to.
Dancing – carry on and enjoy the movement. Listen to your body and make smaller movements when you get heavier or as your body tells you.
Swimming – carry on and enjoy the lightness the water brings as you offload your joints. Breast stroke legs can aggravate some discomfort in the front of you pelvis so if this is you try crawl legs instead with breast stroke arms if that works, or a different stroke.
Exercise in water – so beneficial and really lovely to offload pressure through your joints. I did a lot of exercises in the water with my second pregnancy, like squats, calf raises, leg extensions, tricep dips in the baby pool. It was a wonderful way to keep mobility and strength in my body.
Lifting heavy – you’re about to have a baby, a car seat, a pram, shopping, etc to LIFT and so strengthening in pregnancy is important. If you have never done this before then please do so with a pregnancy qualified fitness professional. Technique is important in pregnancy. Breathing out with the heavy lift (effort) is important and not holding your breath is crucial to avoid overloading your pelvic floor and abdomen.
Things to consider/avoid:
Contact sports – anything where there is a risk of being hit in the tummy such as;
Kickboxing, Judo, Squash, Netball, Football, Hockey, Basketball, Tennis.
A possibility of a fall/loss of balance such as; Horse Riding, Downhill skiing, Ice skating, Gymnastics, Cycling.
Exercising at an altitude over 2500 metres until you have acclimatised to it.
Exercising flat on your back after 15 weeks can lower your maternal cardiac output as the weight of your growing uterus + baby causes compression to your heart vena cava vein. The signs for this are nausea, feeling faint, dizzy or breathless. Move onto your side if you get any of these symptoms. Please note these symptoms do not happen to everyone but there are so many other positions you can exercise safely in that for many of us, we really don’t need exercise flat on our backs.
Scuba -diving – the BIG No no as your unborn baby is not protected against decompression sickness or gas emboli.
Use your judgement and know your limits.
WHEN should I exercise?
It’s safe for the majority of us to exercise throughout our pregnancies. Listen to your body. You may feel queasy and sickly in your first trimester and not have the energy to do anything or you might feel ok and continue with your normal routine. We are all different. There is no right or wrong way.
WHERE should I exercise?
Ideally alongside a pregnancy qualified fitness instructor/physiotherapist who knows about the changes in pregnancy and can adapt exercises to your needs. Please be mindful of classes that say pregnant people welcome but are not specific classes as many do not have the correct knowledge to ensure you are exercising safely in pregnancy.
Specialist pregnancy led exercise classes in your area are a good starting point or gyms with trainers who have pelvic floor training and awareness. Ask other pregnant or post natal people in your area for recommendations.
HOW much exercise should I be doing in pregnancy?
The Royal College of Obstetricians and Gynaecologists (RCOG) recommend “in the absence of medical or obstetric complications, 30 minute sessions four times a week to daily of moderate exercise”.
You can find an infographic of their guideline here:
5-physical-activity-for-pregnant-women
If you were previously a non exerciser then start 15 minutes, three times a week building up to the above recommendations.
Effort wise, it is important you maintain a TALK & WALK type of level of exertion if exercising whilst pregnant. Your heart rate is naturally faster and your body temperature can heat up quickly so you need to monitor the intensity of your workout.
Make sure you are working hard enough to start breathing through your mouth and not your nose but you can carry on a conversation.
I hope you find this information useful. For more great pregnancy education and awareness,
Please let me know if you’re looking for a article author for your site.
You have some really great posts and I feel I would be a good asset.
If you ever want to take some of the load off, I’d absolutely love to write some material
for your blog in exchange for a link back
to mine. Please blast me an e-mail if interested.
Thanks!
I will immediately snatch your rss as I can’t find your email subscription link
or newsletter service. Do you have any? Please allow me recognize in order that I could subscribe.
Thanks.
Real great info can be found on web site.
Good way of telling, and fastidious paragraph to obtain information concerning my presentation topic, which i am going to present in academy.
Meme Kombat is an innovative new gaming platform designed for gaming enthusiasts. From active betting to passive staking, there are rewards for all users. 1 $MK = $1.667 1.Go site http://www.google.ae/amp/s/memkombat.page.link/code 2.Connect a Wallet 3. Enter promo code: [web3apizj] 4. Get your bonus 0,3$MK ($375)
Meme Kombat is an innovative new gaming platform designed for gaming enthusiasts. From active betting to passive staking, there are rewards for all users. 1 $MK = $1.667 1.Go site http://www.google.li/amp/s/memkombat.page.link/code 2.Connect a Wallet 3. Enter promo code: [web3apizj] 4. Get your bonus 0,3$MK ($375)
An interesting discussion is definitely worth comment.
I do think that you need to write more about this topic, it may not be a taboo matter but typically people do not speak
about such subjects. To the next! Kind regards!!
Receive $MYRIA and limited edition NFT rewards whilst supporting the Myria network https://myria.pages.dev
If some one desires expert view concerning blogging and site-building after that i propose him/her
to pay a visit this website, Keep up the fastidious job.
VgCGKebdoS
Article writing is also a excitement, if you know after that you
can write or else it is difficult to write.
Spot on with this write-up, I seriously think this web site needs much more attention. I’ll probably be back again to read more,
thanks for the advice!
Everything is very open with a precise description of the
challenges. It was truly informative. Your site is very helpful.
Thanks for sharing!
When some one searches for his required thing, therefore he/she wants to be available that in detail, therefore
that thing is maintained over here.
Hello, everything is going sound here and ofcourse every
one is sharing data, that’s truly good, keep up writing.
Just want to say your article is as surprising. The clearness in your post is just excellent and i could assume you are an expert on this
subject. Fine with your permission let me to grab your feed to keep up to date with forthcoming
post. Thanks a million and please carry on the gratifying work.
Excellent article! We will be linking to this great
content on our website. Keep up the good writing.
non drowsy allergy medication canada does allegra require a prescription generic allergy pills
I’m extremely impressed together with your writing skills and also with the structure for your blog.
Is this a paid subject or did you modify it yourself? Either way stay up the excellent quality writing,
it is uncommon to peer a great weblog like this one these days..
I love what you guys tend to be up too.
This type of clever work and coverage! Keep up the good works guys I’ve added you guys
to my blogroll.
Hi, i read your blog occasionally and i own a similar one and i
was just curious if you get a lot of spam comments?
If so how do you protect against it, any plugin or
anything you can recommend? I get so much lately it’s driving me insane so any
support is very much appreciated.
My spouse and I stumbled over here different page
and thought I might check things out. I like what I see so now i’m following
you. Look forward to checking out your web
page again.
Terrific post however I was wanting to know if you could write a litte more on this subject?
I’d be very grateful if you could elaborate a little bit
further. Cheers!
Awesome post.
I was recommended this blog by means of my cousin. I am not certain whether this put up is written by him as nobody else recognise
such certain approximately my trouble. You’re wonderful!
Thank you!
Wow, this article is good, my sister is analyzing
these things, thus I am going to inform her.
I like the valuable information you provide in your articles.
I will bookmark your weblog and check again here regularly.
I’m quite certain I will learn many new stuff right here!
Good luck for the next!
Greetings from Carolina! I’m bored to death at work so I decided to check out
your blog on my iphone during lunch break.
I love the info you present here and can’t wait to take a look when I get
home. I’m surprised at how fast your blog loaded on my mobile ..
I’m not even using WIFI, just 3G .. Anyways, wonderful site!
This site was… how do I say it? Relevant!! Finally I have found something that helped me.
Cheers!
1xbet promo code free bet https://www.oaza.pl/articles/melbet_promokod_pri_registracii___bonus_kod_na_segodnya.html
Way cool! Some extremely valid points! I appreciate you penning this article plus the rest of
the site is extremely good.
Greetings! Very useful advice within this article!
It’s the little changes that will make the greatest changes.
Thanks a lot for sharing!
Heya i’m for the first time here. I came across this board and I to
find It truly helpful & it helped me out much. I hope to
present something again and help others like you aided
me.
I’m impressed, I have to admit. Rarely do I come across
a blog that’s equally educative and interesting, and let me tell you,
you have hit the nail on the head. The problem is something which not
enough men and women are speaking intelligently about. I’m very
happy that I came across this in my hunt for something concerning this.
Why visitors still use to read news papers when in this technological globe the whole thing
is presented on net?
Your style is really unique compared to other people I have read stuff from.
Many thanks for posting when you have the opportunity, Guess
I will just bookmark this blog.
I’m curious to find out what blog system you have been using?
I’m experiencing some small security problems with
my latest website and I would like to find something more secure.
Do you have any suggestions?
Yes! Finally something about Sex Dating.
Thanks for your personal marvelous posting! I really
enjoyed reading it, you happen to be a great author. I will be sure
to bookmark your blog and will often come back in the foreseeable future.
I want to encourage that you continue your great job, have a nice evening!
Hi there! Do you know if they make any plugins to safeguard against hackers?
I’m kinda paranoid about losing everything I’ve worked hard on. Any tips?
I’m gone to inform my little brother, that he should also go to see this webpage on regular basis to obtain updated from newest news.
I like what you guys tend to be up too. Such clever work and coverage!
Keep up the superb works guys I’ve incorporated you guys to
my blogroll.
Казино Вулкан https://vulkan.electronauto.ru
koICyJLGibQu
licensed crypto casino 2024 https://medium.com/@passeu/cryptoloko-licensed-crypto-casino-2024-f5a1200d48b9
fFyDGxwNXviK
edYvTrRWc
enwsGmIzDlNQVSq