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A little gentle exercise..
Whenever exercising STOP straightaway if....
1)You start to feel poorly
2)You feel dizzy
3)You notice any pain or bleeding
4)You're out of breath
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Why exercise is so important? Its all about keeping you fit and well, building up your stregth so that your body's prepared for the changes happening to it, and increasing your stamina in preperation for labour. Low impact exercise will also make sure your body's the best possible place for your baby to be growing- and lay great foundations for you shaping up again once he/she's born.
So as not to overwork your heart, ensure that you're not out of breath when you are exercising - you should be able to hold a normal conversation
You might find it helps to relieve constipation and backache, give you extra energy, improve your circulation and get you meeting other new mums or mums to be.
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Yoga/ Pilates classes and exercise, lots of women find yoga and pilates a great pregnancy exercise. Its gentle, toning and can be relaxing too. Ask about classes at your local gym or find a professional on Lifestyle Experts Database
Things to avoid
Stay away from contacts sports like football or netball, as they are likely to knock your body about, which could harm your baby.
Vey little is known about the effect of scuba diving on unborn babies, so its not recommended.
Skip anything that strains the joints and ligaments, like hign impact aerobics or vigorous running.
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The right routine for you, Like we said before, exercise doesn't mean wearing yourself out, but whether you did any exercise before you were pregnant or not, doing some know will be good for you and your baby. We've made some suggestions here, but if your not sure what exercise will be best for you, have a chat with your GP, or a professionally qualified Personal Trainer.
If you already run regularly or go to an aerobics class, its ok to carry on as long as you feel comfortable, just don't overdo it. Listen to your body and you'll know when to stop. Let your aerobics instrucor know that you are expecting and he or she might give you low impact exercises.
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Pelvic floor, the must do exercise!, your pelvic floor is the sling of muscles at the base of your abdomens that keeps all your internal organs, including your uterus, where it should be. When your pregnant there's extra pressure on these muscles, and when you give birth they stretch to let your baby through.
Pelvic floor exercises are a good idea throughout your life.They help to keep your muscles strong, reducing the risk of stress incontinence, and helping you to improve your sex life.
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| Pregnancy exercise classes, If you are going to antenatal or parenting classes, you might be told about gentle aerobic and stretching exercises which will help your body cope with pregnancy. Some women prefer to do these at home, others find that there is a class they can join. |
Don't worry, they are exercises you can do anytime, anywhere and nobody would know. Try to fit in a few sets everyday while you are sitting, lying down or standing up.It often helps to try and link doing the exercise with something you do throughout the day, like washing your hands- that way you will remember to keep doing them.Start slow and as you feel your muscles getting stronger, try speeding up. |
| Time for a swim, Swimming is a brilliant way for mums-to-be to keep fit, because the water supports the weight of your baby, helping to make you both feel comfortable. Swimming gently and effectively tones your body, making for stronger muscles. Lots of pools offer antenatal classes, look out for ones run by trained midwives, physiotherapists or swimming coaches. |
Here's what to do....
Breathe in and as you breathe out again tighten the muscles in your bottom, as if you were trying not to poo.
At the same time tighten the muscles at the front, as if you were trying not to wee, and close up the muscles underneath you, around the opening to the vagina. It can help to imagine a lift going up..... |
On your bike, because its also fairly easy and low impact, cycling is often recommended during pregnancy, it strengthens th muscles in your legs and pelvis too - preparing you for carrying and giving birth to your growing baby.
Don't forget your centre of gravity changes as your bump grows, so make sure your feeling steady before you set off. Remeber the cycle helmet too! |
first floor, second floor, third floor. Don't try these when you are actually going to the loo, as these could increase the risk of infection.
When you get to the top, hold and squeeze or a few moments, making sure you keep breathing (try counting to five)
Gently and slowly relax the muscles
Repeat 10 times- try to do a few sets of 10 each day of an infection. |
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