Exercise and Pregnancy

There are usually many questions that come to mind when planning how to exercise during pregnancy. ​Physical exercise is a bodily activity that improves or maintains physical fitness and overall health and wellness. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.

Is exercise during pregnancy safe?
Overall and in most cases, exercise is safe during pregnancy. You will usually find it is even recommended. Typically, the first rule of thumb is if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy. More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise.
If you are unsure then you should consult with your health care provider before starting any new exercise routine. 

Pelvic floor & core maintenance
Coming from a personal training background and working with a lot of pre and post natal women, and women in general, I have come to learn a great deal about just how important your pelvic floor and core health is, especially throughout your pregnancy journey. Many women don't know a great deal about their pelvic floors until post pregnancy when they may be experiencing some issues such as urine incontinence or pain when exercising. I would highly recommended seeking advise from a physio in your first or early stages of your second trimester.
Reasons for seeing a physio during pregnancy

• They can test your pelvic floor strength
• Test your core strength
• Give you exercises to complete to decrease your chances of any injuries post birth
• Inform you if you are at a higher risk of tearing or prolapse
• Assist in decreasing any sciatic pain or joint pain
• Make sure you have the smoothest birth possible 
• Advise your health care provider of any issues that you may have or may occur

If you do not see a physio before that's OK however I strongly recommend that you visit one post birth. Your health care provider may be able to check for any pelvic floor weaknesses or diastasis recti (separation of the abdominals)  at your 6 week check up, however unfortunately many of them do not, and in this instance its worth getting checked by a specialised physio in this area. If you return to exercise with a weak pelvic floor, prolapse or ab separation and you don't know about it, you could be doing yourself more harm than good. It may be an out of pocket expense but if it means that when your out with your friends in 10 years time your not constantly looking to where the nearest toilet is encase you cough to hard, then I think its well worth it, don't you? 

Benefits of exercise during pregnancy?
Exercising for 30 minutes on most, or all days can benefit your health during pregnancy. Exercising for just 20 minutes, 3 or 4 days a week, is still beneficial, as well. The important thing is to be active and get your blood flowing. However in those first 12 weeks some of you may experience nausea and severe tiredness, therefore do not feel guilty about resting and maybe try to fit in a few walks instead until these symptoms pass. 
Benefits of regular exercise throughout your pregnancy include:

• Enjoyment increased 
• Energy improved
• Fitness reduced back and pelvic pain
• Decreased risk of pregnancy complications such as pre-eclampsia and pregnancy-induced hypertension
• Preparation for the physical demands of labour
• Fewer complications in delivery faster recuperation after labour
• Prevention and management of urinary incontinence
• Improved posture
• Improved circulation
• Weight control
• Stress relief
• Reduced risk of anxiety and depression
• Improved sleep and management of insomnia
• Increased ability to cope with the physical demands of motherhood

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As well as walking, there are lots of other styles of training that are beneficial and safe to practice during pregnancy such as

• Swimming
• Yoga
• Cycling
• Pilates
• Aqua aerobics
• Muscle strengthening exercises, including pelvic floor exercises
• Pregnancy exercise classes

However if you are unsure or something doesn't quite feel right please check with your obstetrician or midwife. Every pregnancy is different and every person is different. 

Click here to view my mum's and bub's pregnancy friendly timetable

Here is an easy to follow at home workout routine that that requires no equipment and you can complete throughout your pregnancy journey. 
Complete 20 reps of each exercise and drop by 2 reps each round. 

• Squat with a bum kick
• Tricep Dips
• Sumo Squats
• Push ups (regressing as you go further in to your pregnancy to your knees and then to an incline)
• Glute bridges
• Side plank hip drops (each side) 

Before you begin exercising, remember that it is important to talk to your health care provider. If you are already exercising, you will probably be able to continue with your routine and adapt it as your pregnancy progresses. Exercise and pregnancy usually work well together. 
​I wish you all the best on your pregnancy journey.
Sammy 
~X~