Exercising safely while Pregnant

EXERCISES

A number of health clubs now offer their members pre / post Natal classes. These can be a good in both learning correct exercise techniques from a qualified fitness instructor, and also meeting new mums to be.

Weight bearing exercises, such as walking, aerobics, steppers have a much better effect on easing pregnancy discomforts and complaints than non weight bearing exercises such as swimming and cycling.

Weight training for the upper body will help improve the muscle tone, however avoid exercises that place strain on your lower back, and lifting the weights above head height. If you're used to lifting weights, concentrate on good technique, reducing both the weight and reps, but increase the sets, making sure you avoid over exertion. If you have no experience with weights, seek guidance from a qualified professional.

During pregnancy both your heart rate (15 beats per minute) blood volume (40 %) and respiratory rate are increased. This enables a greater flow of nutrients and oxygen to be supplied to the developing foetus.

This in turn reduces the amount of oxygen and blood flow for the mum to be to use during the initial phase of exercise, and can cause dizziness, therefore any exercise should have a gradual increase in effort.

Whilst exercising blood is transferred to working muscles, therefore any over exertion will transfer the nutrients carried within the blood away from the developing foetus.

Remember to know your limits, and don't get carried away with your workout, especially if you train regularly and have a competitive streak.

GETTING BACK INTO SHAPE AFTER BIRTH

Listen to your body, generally you will need 4 - 6 weeks postpartum for a vaginal birth, and 6 - 8 weeks for a surgical birth.

Getting back into shape, or returning back to your pre pregnancy weight will depend greatly on the amount of exercise that you have done both prior and during your pregnancy.

For those that are used to exercise, start back gradually at your own pace with the exercises that you like, stopping immediately if you feel any pain or discomfort.

Again a number of gyms offer post natal class's, these are an excellent way to learn how to get back into shape and meet new mums.