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10 Dos And Donts Of Pregnancy Fitness

10 Dos And Donts Of Pregnancy Fitness

10 Dos And Donts Of Pregnancy Fitness

Worried about what you can and cant add to your pregnancy exercise routine? Were here to help

Exercise during pregnancy isnt only safe, its recommended, too. As long as you know your bodys limits and what wont harm your baby, its really beneficial. It will help your body snap back to its pre-baby shape, is thought to be good for your baby and may make your labour easier.

Before signing up for any classes or joining a gym, check with your GP about which forms of exercise are safe for you to do. If youre experiencing pregnancy complications or are expecting a multiple birth then your recommended amount and type of exercise may differ from someone elses. It will also depend on whether you were running marathons or struggling to spring up the stairs pre-pregnancy.

If pre-baby you prided yourself on being a bit of an athlete, then you may need to slow down your routine now youre pregnant.

Often, mid-yoga pose, you may realise youve been holding your breath without realising ndash; which isnt advised when youre pregnant.

lsquo;Holding your breath when performing exercises is not good for your baby and places pressure on the pelvic floor, says Joanna.

Its a good idea to toughen your core to help support your spine as your baby grows. You can use deep breathing exercises to do this.

You should also focus on gently building up your chest, back, shoulders and biceps ndash; youll need strength in these areas to pick up your baby when shes here. True mummy training.

While its OK to do exercises lying on your back in the first part of your pregnancy, once you hit the 16-week point, its best avoided. The weight of your baby after this point will place pressure on your spine and your vena cava blood vessel that carries oxygen to your heart.

Always make sure you go to exercise classes run by a teacher qualified in postnatal fitness.

Drink water before, during and after exercise. lsquo;Water carries nutrients through your blood to your baby and also helps prevent some common pregnancy problems such as haemorrhoids and constipation, as well as helping to prevent dehydration, says Joanna.

Pelvic floor exercises are really important during pregnancy. Theyll keep your entire pelvic area strong and help prevent against possible incontinence problems after youve given birth. Whats more, its minimum effort.

While a good level of fitness is advised during pregnancy, there are some sports that should be avoided. Contact sports like kickboxing, judo and squash should be skipped until your baby arrives to avoid the risk of being hit as should exercises where you may fall, such as horse riding.

If you find yourself feeling overtired and overworked, cut down on the length of time youre exercising each day and switch to low-impact exercises such as walking, yoga and swimming.

Youll need plenty of energy for labour itself, so during the last couple of weeks of your pregnancy you may want to lessen the amount of time you spend exercising and up the amount of time youre resting. But try and (gently) keep up those pelvic floor exercises.

Most popular articles in How to exercise in pregnancy

10 Dos And Donts Of Pregnancy Fitness

You may not be able to see it, and may just believe you can feel it, but your pelvic floor is the most important body part to work out in pregnancy. Find out why…

10 Dos And Donts Of Pregnancy Fitness

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10 Dos And Donts Of Pregnancy Fitness

There are lots of exercises you can do while youre pregnant to prepare your body for labour (and to make it go as smoothly as possible)

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