It has so many benefits for you and baby. If you are not used to exercising or have any complications please get permission from your GP. If you are used to taking regular exercise before pregnancy there is no reason why you shouldn’t continue.
Things you do need to be aware of
You are not trying to get fitter, but maintaining what you have is more realistic!
Be mindful and in tune with your body rather than thinking i usually do this!
Heart rate, don’t exceed 140 bpm as this can over heat baby.
If you are still running in your last trimester you might need support for your bump , you can buy great pregnancy clothes that is supportive, Just make sure they wicker away sweat and are light and breathable and wear supportive trainers.
Always make sure you keep hydrated and have extra snacks for your exercise.
Lighter birth weight and less body fat percentage compared to those mums that didnt exercise.
Feeling happy as still keeping fit, more able to embrace changing body.
Hormones more balanced
Blood sugar levels more stable
Less weight gain
Less likely to have complications during birth.
painkillers were less likely needed on delivery
Birth is usually faster, less intervention is needed and mother is likely to bounce back faster compared to those who didnt!
Women who exercise are more likely able to cope with changes easily during pregnancy ie:- Heartrate changes, pressure on tendons and ligaments whilst growing.
If exercise really isnt your thing, going for walks, and keeping mobile is really encouraged, this is still considered as exercise!
I teach pilates and fitness to many pre and postnatal ladies in York, who have had better pregnancies, have returned back to pre baby weight faster. If you sustain pilates from the beginning, during and after pregnancy its very unlikely you will have diasti recti seperation but for some who cant commit, i have helped many on a 1/1 basis in my private gym to get back to their fitness level.
Everything can be the same unless you have sickness or complications.
Do not do sit ups, weights above head or lay on the back for a period of time. Its not dangerous for baby but for you, as you are putting pressure on your main artery, so be aware of dizziness, feeling sick!
Pilates is amazing as we breathe through the ribcage encouraging 360° breath, it not only gives you more oxygen, which increases energy but you can use this technique in labour.
We use visuals too which are helpful for mind to muscle connection and preparation of labour.
There are lots of wonderful benefits , to many to list!
You will feel more tired, this is when you need more rest days/active rest days.
You will need to use lighter weights,
Reduce your duration of activity.
You may find baby becomes more active after any exercise, this is due to the increased oxygen and glucose to baby!
Depending on your delivery you can exercise 6/8 weeks postnatal. You may find you have increased back pain with all the lifting of car seats, feeding positions. Gentle exercise to strengthen weak areas and stretches to mobilise over used muscles, should help cope with this! If you are breast feeding, relaxin hormone stays in the body longer.and will still be present in your body, untill you stop. So be mindful with your ranges of movement!
I hope you have found this article useful and if you need anymore information on getting back to pre pregnancy, have an interest in Pilates, 1/1 correction, Personal Training or whatever your problem is, I’m here to help.
Venues Dates & Times
Monday St.lawerences primary school on heslington rd at 6pm or 7pm Wednesday Foxwood community centre 9.30&10.30am Wednesday St.edwards confessor church on Tadcaster rd 6.15, 7.15& 8.15pm Thursday Heworth Rugby club elm park way 9.30&10.30am All classes are Beginner/Improver except Wed 7.15pm&Thurs 9.30, they are Advanced. Pre&Post are modified and adapted.
1/1 available of client and trainer.
Keep an eye on website for more classes coming soon suggestions are welcome. Sarah owen