There are still many people who are confused about exercising during pregnancy because of the many misconceptions that surround it, people often question how much exercise mums-to-be should be doing.
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There is still the idea that pregnant women should settle on 'eating for two' and 'taking it easy', whilst others think exercising when pregnant is a healthy way to look after themselves and their unborn babies.
Maternity fitness experts, FittaMamma, believe in a healthy active pregnancy and they state the importance of staying active during pregnancy. They state on their website that staying active will help you adjust to the changes that pregnancy brings as well as preparing you for labour and making it easier for you to get back into shape after your baby is born. According to the NHS website, there is some evidence that active women are less likely to experience problems in later pregnancy and labour.
It has been proved that exercise can lift your mood, boost energy levels and fight health conditions and if exercise is already a part of your lifestyles there's no need to stop.
Obviously this doesn't mean continuing your 'boot camp' style exercise classes or strenuous weight lifting sessions but as long as you make sure to listen to your body there is no harm in keeping fit and healthy whilst looking after your little bump too! It might be a good idea to join an exercise class where you will get the chance to meet other new mums
To feel the benefit of exercise it is recommended that pregnant women should aim to exercise at least three times a week for 30 minutes each time, rest on days where and when you feel you need too. As your pregnancy progresses you will need to adapt your workouts accordingly and some exercises may not be suitable in the last few months.
Top exercises for pregnancy
- Walking - a brisk walk is an easy way to work your heart.
- Running - works your body and heart (you might need to modify this as your bump gets bigger, if you are new to running stick to a gentler exercise).
- Swimming - works your legs, arms, heart and lungs (this can help ease back pain and swelling during th later stages of pregnancy).
- Yoga - a pregnancy yoga class helps to maintain muscle tone, posture and flexibilty
Pilates - strengthens the stable core muscles (tummy and pelvic floor).
Stomach-strengthening execises, pelvic tilt and pelvic floor exercises are the top 3 exercises for a fitter pregnancy. These particular exercises will help to strengthen muscles so that you can carry any extra weight of pregnancy, they will make your joints stronger, improve your circulation and ease your back ache as well as the other added benefits of exercise.
Exercise tips for pregnancy
- Don't exhaust yourself - slow down as your pregnancy progresses, exercise is good but you need to rest too.
- You should be able to hold a conversation during exercise - if you find that you are breathless and can't talk then you are probably exercising too vigorously.
- Warm up and stretch before exercising - This is extremely important, warming up allows you to ease your body into the work out, it prevents injury and promotes greater blood circulation and stretching out your muscles stops them from being tight before your workout.
- Cool down and stretch after your workout - This is just as important as the warm up. This allows your heart rate to gradually return to normal. Stetching after a workout stops you from feeling less sore afterwards.
- Avoid any strenuous exercise in hot weather conditions.
- Drink plenty of fluids.
- If you are attending classes, make sure you have a qualified instructor or pre-natal teacher who knows you're pregnant and how many weeks pregnant you are.
- Swimming is a great exercise for pregnant women because the water helps to provide support for your tummy (check to see if your local pool are offering aquanatal classes).
Exercises to avoid
- Gymnastics
- Rollerblading
- Horseriding
- Skiing
- Kickboxing
- Judo
- Squash
There are a number of websites that can help you when researching what exercises would be best for you, if you are ever unsure or have any doubts as to whether an exercise is suitable or not then ask a qualified instructor, doctor, midwife etc.
Look good when working out
As well as offering exercise guidelines, workouts, nutritional advice and healthy recipes, FittaMamma offers a variety of fitness clothing wear that provides support in all the right places, ideal for anything from yoga to running. You can be fashionable whilst keeping fit on your journey to becoming a yummy mummy - take your pick and get active!
By Natasha Akpan for Female First