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“Before you were conceived I wanted you.
Before you were born I loved you.
Before you were here an hour I would die for you.
This is the miracle of life.”
Maureen Hawkins
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When you’re expecting, it’s important to keep active. There are many benefits of exercising during pregnancy including:
• Less or no back pain
• More energy
• Less discomfort
• Happy mood, high endorphin levels released while working out
• Improved sleep
• Muscle strengthening
• Managing weight gain
• Faster return to your pre-pregnancy shape
It is extremely beneficial to baby and mother to exercise during pregnancy. You can start an exercise routine when you are pregnant, but check with your Doctor or LMC before starting an exercise program, especially if you have a complicated pregnancy.
Not only can exercise relieve you of many common pregnancy ailments, it can also help you to have an easier labour and quicker recovery post birth- plus your baby will benefit too. Your aim is to build up to 30 – 60 minutes of moderate activity every day – whether that’s going for a brisk walk or doing one of the Antenatal/Postnatal workouts in the Online Gym. You can do whatever feels best for you or sometimes when you are tired you don’t want to think too much, for those times, I have a suggested weekly schedule for you to follow.
If you didn’t exercise before you were pregnant, start off easy, alternating workout days of 15 minute workouts, then gradually build up to 30 minutes or more each day, with 2 rest days one mid week and one at the end of the week.
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1. Eat a small meal two hours before your workout or have a light snack 30 minutes before.
2. Drink water before, during and after your workout.
3. Wear comfortable, loose clothing and a good supportive bra.
4. Concentrate on good posture at all times. When you are standing, sitting or kneeling, lift up through the crown of your head, draw your shoulders back and down, and focus your gaze straight ahead.
5. Try not to hold your breath throughout your exercises and as you breathe out, focus on drawing up through your pelvic floor and pulling your tummy in.
6. If you feel pain or discomfort during exercise, stop immediately, then either adapt the exercise or leave it out completely if no comfortable alternative is shown. If you continue to feel pain, stop exercising and speak to your Doctor or LMC.
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