Pregnancy could turn you into a sloth if you are tired and achey but some exercise could help to boost your energy, your mood, ease your discomfort and just help you feel better.
You may fancy a class – like pilates, yoga, pregnancy aerobics and aquanatal – or you might just get out for more walks. You might also continue with your usual fitness regime – just listen to your body and don’t over do it so take it gently as your body grows and changes and get advice from your midwife if you are unsure.
5 Tips for Pregnancy Fitness from Yoganic
*Stretch – Maintaining good posture throughout pregnancy can help to avoid back and hip pain. Also a regular stretching routine can help with leg cramps and improve circulation.
*Listen to your body – Everyone is different, now is the time to really take notice of even the little things and not time to challenge yourself with a new sport, just keep moving!
*Keep active and adapt – Continue your usual routine (check with your Dr if you are unsure) and adapt as you go. Avoid high impact and dial down the reps/ distance/ intensity a little.
*Pelvic floor exercises – Essential for during labour as well as after birth, keeping your pelvic floor strong can help during birth and speed up healing afterwards.
*Relax – Focus on a positive pregnancy and birth, use breathing techniques to stay calm and take some time out for self care everyday even if just for 5 minutes.
Debbie Donaldson runs a range of pregnancy and postnatal exercise sessions in Newcastle and Tyneside.
“If you are pregnant, you may be wondering if it safe to exercise in pregnancy. The simple answer is yes, although I would recommend that you get your midwife to agree it is ok for you to exercise. It may be important to modify your exercise, and attend classes specifically for pregnant women, where the teacher has specialist knowledge and an interest in pregnant women.
Exercising in pregnancy can improve posture, relieve stiffness and, most importantly, increase energy levels. Combined with sensible eating, exercise in pregnancy also helps to control weight gain. Chances are, your body will recover from pregnancy and birth quicker if you exercise during pregnancy. Your abdominal and pelvic floor muscles should regain strength sooner and you will find it easier to return to your pre-pregnancy shape if your muscles are toned and stretched. So feel free to get moving, feel confident about your changing body and enjoy your pregnancy.”
The NHS guidance states:
*Don’t exhaust yourself and if you are unable to hold a conversation during your exercise, it could be too strenuous.
*Exercise doesn’t have to strenuous – it can just be about getting active so gentle walking or swimming is also beneficial.
*Warm up and warm down
*Be sensible
*If you are going to classes, make sure your instructor knows you are pregnant and, ideally, see an instructor who is trained/ experienced in pregnancy fitness.
The Pregnancy, Birth & New Baby Guide
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Birth Preparation Essentials
Local Maternity Units
Labour & Birth Essentials
New Baby Essentials
Feeding Your New Baby
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Janine Smith – a specialist in pregnancy, birth & early parenting
Birth Preparation | Postnatal Sessions | Baby Massage | Weaning | 1:1 Parent Support
Copyright: Janine Smith
antenatal & postnatal specialist 