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Why Exercise During Pregnancy?
Regular exercise is an essential part of a healthy pregnancy. Exercising at least three times a week
will help boost your cardiovascular system so that you'll have more energy and stamina during the birth.
Gentle stretching means your muscles will strengthen so that your body is better able to handle your
changing posture and any backache you may experience. If you're not someone who exercises regularly,
it's a great idea to start off slowly during pregnancy, as being fit will definitely help you cope
better with the demands of a new baby.
Regular exercise while you're pregnant should help prevent excess weight gain. Many women find
that exercise also helps them sleep better and reduces discomfort. Feeling good about yourself and your
appearance is also important during this time and a gentle workout could even help ease those mood swings.
Safe Exercises During Pregnancy
Low-impact exercises are suitable for women in almost all stages of pregnancy and those that involve
gentle stretching such as
yoga are
ideal for strengthening muscles. Many women favour non-weight bearing
exercise, such as swimming or aqua-aerobics as the water gently supports the body. Walking is always a
good idea but remember to take it slowly and wear comfortable shoes.
Exercises to Avoid When Pregnant
Some women feel as though they are capable of continuing with their pre-pregnancy exercise regime during
the 1st and 2nd trimester but it's important to check with your doctor to ensure all aspects of your
routine are safe for you and your baby.
It's generally thought that contact sports should be avoided after the early stages of pregnancy.
High impact aerobics or similar types of workouts may result in strained ligaments and abdominal crunches
are best avoided after the 2nd trimester. It's also wise to steer clear of any forms of exercise where you
could fall and lose your balance, such as horseback riding, skiing or outdoor cycling.
Don't Overdo it!
Your body changes during pregnancy and even though you will still be able to do many of the things you
did before, you need to be careful and know when to stop. You should certainly continue exercising while
pregnant but may need to modify some activities because carrying extra weight means you'll probably tire
more quickly. If you experience any of the symptoms below, your body is trying to tell you that you're
overdoing it and you should slow down.
- Nausea
- Dizziness
- Heart palpitations
- Increased swelling in hands, feet and ankles
- Blurred vision
- A sudden change in temperature
Top Tips for Exercising During Pregnancy
- Make an effort to exercise regularly; exercising at least 3 times a week will mean you'll have
more energy.
- Always check with your doctor before beginning a particular routine or activity.
- Wear loose clothing and comfortable shoes.
- Remember to drink water before, during and after each session.
- If it's hot or humid outdoors, exercise inside to avoid overheating.
- Don't forget to warm up with gentle stretching, as this will ensure that your muscles aren't
strained during the session.
- Always get up from the floor slowly and carefully.
Exercise After Giving Birth
Exercise is
probably the last thing on a lot of new mothers' minds, but some women feel under
pressure to lose their 'baby belly' straight
away. For some, the demands of motherhood mean they're
always busy and losing weight isn't too difficult, while for others, returning to their pre-pregnancy
size is a real struggle. Physicians generally recommend that new mums don't start exercising until
6 weeks after giving birth but everyone is different. The main thing to remember is that you should
start off slowly and it's a great idea to
include your baby in your routine. If you don't feel like
heading to the gym – then don't! We've plenty of other ways to
keep you and your baby happy and healthy!
Top Tips for Returning to Exercise
- If you don't want to exercise at the gym, try to incorporate light exercise into your daily routine.
- Start slowly with low-impact exercises.
- Walking is an excellent form of exercise and your baby will enjoy watching and listening to what's going on around him/her.
- Remember to look after yourself, don't try and take on too much, too soon.
- Drink plenty of water.
- Always warm up with gentle stretching and don't forget to cool down afterwards.
- Check with your doctor before resuming any exercise routine.
Baby Massage
Baby massage is
a fantastic way of relaxing babies, as well as parents! Most babies love to be touched
and a gentle, soothing massage can help to develop sensory stimulation, improve circulation, breathing
and muscle development. The benefits of massage also
include regulating a baby's sleeping pattern and
it's a great way of creating a strong parent-infant bond.
Top Tips for Massaging Your Baby
- Wait until after your baby has eaten.
- Make sure your baby is lying on a warm, comfortable surface.
- Use safe mild baby oil. Avoid
aromatherapy oils or substances with a strong smell.
- Pour the oil on your hands first, rub hands together to ensure they're warm before you begin.
- Use a soothing circular motion.
- Don't forget to massage your baby's feet, calves and thighs.
- Don't massage your baby's tummy if he/she is less than 4 weeks old.
For a beginner's guide to the "I Love You" baby massage,
click here.
Baby Yoga
Baby yoga
is another great form of relaxation for older babies and it's perfect
for new mothers who want to return to their pre-pregnancy fitness levels. Becoming a new mum is difficult
at the best of times and you may struggle to find the time to relax.
Baby yoga not only lets you unwind
in a peaceful, calm environment – it's also a great time to bond with your baby, while reducing stress
and anxiety. There are also numerous physical benefits for babies too; including strengthening
immunity, improving sleep patterns, stimulating neuromuscular development and increasing self-awareness.
Exercise for Toddlers
Every parent knows that looking after a toddler isn't an easy task! A great way to entertain your
energetic child is to exercise together.
It's important that parents stay active - daily exercise will
actually increase your energy levels so you'll be better equipped to cope with the demands of parenting.
Making sure your child exercises regularly will
also help develop their fine motor skills and hopefully
zap a little bit of that excess energy! See our
Further Resources for more great ways to keep you and your little one active.
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Pilates In Pregnancy
Side Stripe Swimsuit £26.99
Baby Water Carrier £49.99
Pregnancy Ball And Pump £14.99
Emma Jane Breastfeeding Sports Bra £12.99
Yoga For Pregnancy
Large Sheepskin Rug £39.99
Nursery Organiser Wicker Basket £14.99
Baby Einstein Activity Gym £44.99
Tippitoes Baby Bouncer £22.99
Baby Trike £36.99