The benefits of exercise during pregnancy are so substantial that even if you were a total couch potato prior to pregnancy it is now time to make an effort.
Prenatal exercise has been shown to
Good choices for exercise during pregnancy are walking, swimming, stationary bike riding, low impact aerobics and of course prenatal exercise classes.
Kegel or pelvic floor exercises are also recommended as during pregnancy an enormous strain is placed on the pelvic floor which can lead to incontinence post pregnancy in addition to greatly reduced sexual sensitivity.
Many Pilates classes offer specific exercises for strengthening the pelvic floor and abdominal muscles, these are obviously the main muscle groups used during childbirth which has led many to dubbing Pilates the "wonder" exercise for pregnancy! Warm up slowly with all exercise and don't strain, if you are huffing and puffing you are probably trying too hard.
You should aim to be slightly out of breath but still able to hold a conversation.
Start small and build up gradually, always finish your workouts feeling energised.
Aim to build up to 20-30 minutes, 2-3 times per week.
If you feel drained or are shaking/trembling after exercise then you are definitely doing too much! Avoid the sauna or hot tub after a workout as this can harm your baby.
After the 28th week of pregnancy you should start to decrease both the length and exertion of you workouts, don't stop altogether, just start a gentle wind down, start taking things a bit easier.
Obviously avoid all contact sports (football, basketball etc.
) Or activities with a high risk of falling such as skiing, horse riding etc.
Always consult your doctor or midwife before starting a prenatal fitness program.
Prenatal exercise has been shown to
- keep energy levels high
- keeps your pregnancy weight gain within the target range
- help to regulate your blood sugar levels (which may reduce your chances of developing gestational diabetes)
- help to lower your blood pressure, which can reduce your risk of developing pregnancy-induced hypertension
- can prevent or alleviate common problems such as backache, soreness, cramps, and constipation
- helps to regulate your sleep preventing pregnancy insomnia
- helps to prepare your body for the rigours of childbirth, physically fit women have shorter labour times and fewer birth complications
- will greatly reduce the amount of time that it takes your body to recover from the birth.
Good choices for exercise during pregnancy are walking, swimming, stationary bike riding, low impact aerobics and of course prenatal exercise classes.
Kegel or pelvic floor exercises are also recommended as during pregnancy an enormous strain is placed on the pelvic floor which can lead to incontinence post pregnancy in addition to greatly reduced sexual sensitivity.
Many Pilates classes offer specific exercises for strengthening the pelvic floor and abdominal muscles, these are obviously the main muscle groups used during childbirth which has led many to dubbing Pilates the "wonder" exercise for pregnancy! Warm up slowly with all exercise and don't strain, if you are huffing and puffing you are probably trying too hard.
You should aim to be slightly out of breath but still able to hold a conversation.
Start small and build up gradually, always finish your workouts feeling energised.
Aim to build up to 20-30 minutes, 2-3 times per week.
If you feel drained or are shaking/trembling after exercise then you are definitely doing too much! Avoid the sauna or hot tub after a workout as this can harm your baby.
After the 28th week of pregnancy you should start to decrease both the length and exertion of you workouts, don't stop altogether, just start a gentle wind down, start taking things a bit easier.
Obviously avoid all contact sports (football, basketball etc.
) Or activities with a high risk of falling such as skiing, horse riding etc.
Always consult your doctor or midwife before starting a prenatal fitness program.
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