It is wonderful news that you are pregnant.  Are you excited but daunted with the knowledge that your body is undergoing massive changes and also apprehensive about labour. 

Staying fit and strong will help you cope with these changes and feel good about yourself throughout your pregnancy as well as prepare you for labour. 

Purchase a Pregnancy DVD from my selection and be assured of a safe and effective work-out created by a Physiotherapist especially for pregnancy.

 Read on for further reasons why you need to exercise during your pregnancy and for some guidelines.

 

Exercise during pregnancy is great for your physical and mental wellbeing.  There are numerous benefits of exercising during your pregnancy.  One of the most important benefits is to build up your strength and stability to prevent common discomforts of pregnancy such as back and pelvic pain.  Others include:

·         Improve Core strength

·         Improve Posture

·         Maintain spinal mobility

·         Pelvic strengthening / gluteal function

·         General peripheral strength

·         Maintain fitness and increase endurance

·         Control weight gain

·         Reduce common pregnancy discomforts such as: cramps, swelling, backache and constipation

·         Decreases minor pains of pregnancy

·         Maintain flexibility

·         Increases body awareness and control

·         Improves co-ordination

·         Improves breath awareness

·         Improves circulation

·         Assists with relaxation

·         Reduces stress and anxiety

·         Prepare the body for labour

·         Aid post-natal recovery (the fitter you are before the birth of your baby, the quicker you will recover afterwards.)

·         Positive self image

 

 

 Guidelines for exercising in pregnancy

·         Always consult with your doctor before commencing new exercise 

·         Stand, sit, kneeling, on your hands and knees and  side lying are safe positions to exercise during pregnancy   

·         Avoid exercising on your back after 16 weeks of pregnancy (As the uterus grows it can compress a major blood vessel restricting blood flow to mother and baby)

·         Gradually increase intensity if you were previously sedentary

·         Limit strenuous exercise

·         Avoid all contact sports after 16 weeks

·         Avoid excessive end range stretching

·         Avoid overheating (especially in the first trimester): exercise in a  cool    environment and drink plenty of water

·         Take care with exercises involving balance

·         Remember to breathe / Do not hold your breath

·         Avoid excessive straining (in particular abdominals) : i.e.-keep load low, avoid sit-ups

·         Wear a comfortable, supportive bra

·         Wear cool, comfortable clothing

·         When walking wear supportive, cushioned shoes or put  a cushioning insert into your shoes

·         Stop exercising immediately if you feel dizzy or lightheaded

 

What type of exercise should you do during pregnancy?

As long as you do not have any complications it is safe for you to exercise throughout your pregnancy.  We recommend a combination of aerobic exercise and muscle toning exercise.

Aerobic:  walking, swimming or cycling (until your tummy gets in the way) are safe low impact forms of exercise.  You should aim for 20-60 min at least 3 times a week.  Be sure to monitor your breathing and heart rate to ensure you are not working too hard. You should not get too short of breath. Jogging is safe if you are already a jogger, but pregnancy is not the time to take up a jogging or any new sports. Low contact sports such as tennis are considered safe for the first 12 weeks.

Muscle toning:  Physiotherapists have all the knowledge required to design an exercise program for pregnancy.  They take into account not only the muscles but also the physiology of pregnancy meaning that you are assured of receiving a safe, effective workout.

Please see our DVD section for a range of pregnancy DVD’s made by Women’s Health Physiotherapists – they include Pilates, exercising on the ball and mat work. You are assured of an effective safe work out with these DVD’s.

You must not exercise if you have any of the following symptoms, please seek advice from your obstetrician or doctor:

·         Incompetent cervix

·         Persistent 2/3 trimester bleeding

·         Placenta praevia after 26 weeks

·         Ruptured membranes

·         Pre eclampsia

You need to be careful when exercising if you have any of the following, please seek advice from your obstetrician or doctor:

•    Multiple gestation
•    Vaginal bleeding
•    Dizziness
•    Headache
•    Chest pain
•    Dyspnoea before exertion
•    Diabetes
•    Thyroid disease
•    History of miscarriage, premature labour or cervical incompetence
•    High blood pressure
•    Sudden pain
•     Anaemia or blood disorders

Disclaimer  

Tummies, Mummies and Bubbies have provided these articles for general information only and they should in no way be considered as a substitute for the advice and information your physiotherapist and or doctor will supply about your particular condition. It is recommended that you always seek professional advice.

While every effort has been made to ensure that the information is accurate, Tummies, Mummies and Bubbies accept no responsibility and cannot guarantee the consequences if you choose to rely upon these contents as your sole source of information.