Pre and post natal fitness expert
Lucie Brand offers some easy to follow tips for safe and effective pregnancy
With so many articles going round about what is safe for
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women and what isn’t safe for women, whilst they are pregnant. Thankfully
exercise is one of the factors that are safe for women. Depending on your
fitness level should determine on how your exercise regime changes, listen to
your body! If you feel tired, dizzy or sick then stop working out! Always make
sure you keep hydrated, don’t overheat and you should be able to maintain a
conversation throughout your workout. If you can speak then slow down Mammas!
Here are some tips on how to exercise safely throughout your
Pregnancy isn’t the best time to take up a new
activity. That doesn’t mean you can’t
start walking or swimming or even a gentle run but running a marathon, contact sport or
becoming a pro skier are advised against! Save being action Mamma until after
Don’t overdo it.
Remember your body is going to be constantly changing over the next 9
months and now is the time to listen to your body! If you haven’t trained
before build up slowly and only push yourself further once your body is in
better shape. Start with maybe 15-20
minutes 5 days a week and build up as you feel fitter.
Keep your pregnancy exerciselevels moderate. The aim
is to maintain your fitness levels rather than improving them or reaching a
massive fitness goal! The talk test is the best way to determine if you are
working to hard. Go with a friend or your husband and if you cant maintain a
conversation you are pushing yourself to hard.
Be sure to warm up! Warming up and cooling down is vital before
any workout but even more important when you’re pregnant to help prevent
injury. Spend at least 10 minutes
before you start your pregnancy workout with a whole body warm up to make sure your
blood is delivering oxygen to your muscles.
Walk around, move your arms and stretch out, areas to focus on are arms, calves and the front and back of your
At the end of the session take 20 mins to cool your body down, with a
range of stretching and light movement such as walking either outside or on the
treadmill depending on your workout location.
You wouldn’t expect a car to run with no petrol so why you expect your
body to! You will have far more energy whilst working out, stuck for energising
snacks or meals? Check out our recipes for more ideas!
Drink plenty of fluid. Small sips of water are best so keep a bottle
of water handy.
Pregnant women can overheat quite easily so exercise outdoors or in an
air conditioned room wherever possible.
Moisture-wicking exercise clothes will help wick sweat away from your body and
keep you cooler.
Avoid exercises that involve you lying on your
front after the first trimester and avoid lying on your back after 28 weeks (earlier if you feel dizzy or nauseous) it puts too much pressure on the blood
flow to our womb and an increase in your own blood pressure.
Give yourself a day off from cardio-vascular
exercise at least once a week your body will need the break. Just enjoy a day of relaxation or no more
than a few gentle stretches.
The extra pressure on your bladder can make
vigorous exercise more of a challenge make sure you allow for plenty of loo
breaks and include pelvic floor exercisesas part of your daily routine to help avoid
any embarrassing leaks
Dress comfortably. Avoid clothes that restrict
your movement and especially ones that put pressure on your bump. Ideally choose stretchy clothes that expand
as you grow and support your bump and breasts.
Ask a professional. Make sure everything is ok with your
pregnancy before you start any regular exercise routine and if you have any
concerns talk to your doctor or midwife.
If you take any fitness classes mention to your teacher you are pregnant
so they can adapt the routines for you.
have any other questions or fancy a chat with one of our professionals head
over to our forum and ask away!
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