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PREGNANCY AND POST NATAL EXERCISE

Published on 1st July 2018 by Tessa Robinson

PREGNANT? JUST HAD A BABY? Read on….

As a mum of 3 and a qualified ante and post natal fitness instructor I know only too well the importance of exercise during and after pregnancy. The subject has been very topical in the news recently as you may have seen or read.

The National Institute for Health and Clinical Excellence (NICE) , which are the NHS independent advisory body, have issued new guidelines encouraging women to maintain a healthy weight before they get pregnant. Studies show that overweight women are at higher risk during pregnancy of pre eclampsia, gestational diabetes, back ache, high blood pressure and c sections. It is important to try to keep your BMI at a safe level when falling pregnant.

It is also an unfounded myth that exercise during pregnancy is bad for you. Long gone are the days when pregnant women were told to rest on the sofa for 9 months with their feet up! Of course I am not denying pregnant ladies a few hours of feet up, slippers on, chocolate and DVDS….. however, it is also very important to stay active.

Simple pregnancy exercise involving low impact aerobics can relieve many pregnancy complaints. Wrist twists can help soothe carpal tunnel, calf raises can help prevent varicose veins and even stop you feeling faint as you push the blood back to the heart much quicker and static abdominal contractions can help keep your tummy muscles strong.

Then of course there are the all important pelvic floor muscles! I could talk forever about how these muscles can help drastically improve your labour – what better incentive does a pregnant woman need to exercise than the promise of it helping to improve labour?! The stronger your pelvic floor muscle, the easier you will be able to push out your bundle of joy.

Having strong pelvic floor also stands you in good stead post natally – you will be much less likely to suffer stress incontinence and your body will be able to heal much quicker. A recent study also showed that babies born to women who exercise, lay down less fat cells in the womb and are much less likely to become obese later in life.

Post natally it is important to exercise in the right way. No exercise, other than light walking should be done in the immediate post natal period which is up to 6 weeks with a natural birth or 10-12 weeks with a caesarean.

After that seeking the correct training is vital. Post natal exercise groups focus on bringing your body back to the way it used to be in a safe controlled way. By doing the correct exercises your body starts to normalise and of course those pre pregnancy jeans start to fit again!

AQUA MUMMA pregnancy water aerobics

BUGGY MUMMA outdoor post natal fitness

TOUGH MUMMA outdoor bootcamp

For more information contact Michelle Burke on 07766012584 or email

[email protected]

www.fabulouslyfit.co.uk

Category: Activity Ideas