The NHS recommends that all adults do 30 mins of moderate-intensity
aerobic activity on 5-6 days of each week, plus some muscle strengthening
activities on 2 or more days of each week.
Moderate-intensity aerobic activity means working hard enough to raise
your heart rate and break a sweat.
Muscle strengthening activities could involve lifting
weights, working with resistance bands or doing exercises that use your body
weight for resistance.
These guidelines also apply to healthy women who have a normal
and uncomplicated pregnancy - the NHS recommends you keep up your normal physical
activity or exercise for as long as you feel comfortable and use weight
training to maintain and improve the strength of your postural muscles.
If you’re having
what’s termed a “high-risk” pregnancy, because you have an underlying medical
condition or pre-existing injury, then exercise during your first trimester may
not be appropriate. If you have any concerns about your ability to
continue exercising, consult your doctor for advice.
Why exercise during pregnancy?
- Ease or prevent back pain and other discomforts
- Boost your energy level
- Prevent excess weight gain
- Reduce the risk of gestational diabetes, pregnancy-related high blood pressure and postpartum depression
- Increase stamina, muscle strength and endurance, which helps you prepare for labour and delivery
Exercise is not dangerous for your baby and the more active
and fit you are during pregnancy, the easier it will be for you to adapt to
your changing shape and weight gain. Exercise
relieves stress, and active women are less likely to experience problems in
later pregnancy and labour, and generally find it easier to get back into shape
after the birth. A pregnancy exercise
routine can help you to build the strength, endurance and stamina you will need
for labour and delivery.
However, if you weren't active before you got pregnant,
don’t suddenly take up strenuous exercise – begin with no more than 15 minutes
of moderate exercise, eg walking or swimming, three times a week and increase this gradually
to at least four 30-minute sessions a week.
If you were already exercising regularly prior to pregnancy,
you can probably continue to work out, although you will of course need to
modify your training as your pregnancy progresses. Drink
plenty of fluids to stay hydrated, and be careful to avoid overheating. No
matter how dedicated you are to being in shape, don't exercise to the point of
exhaustion. Listen to your body
and moderate the intensity of your workouts, so that on a scale of 1-10, you
are working somewhere between 5 and 8. In
general, you should be able to carry on a conversation while you're exercising.
If you can't speak normally while you're working out, you're probably pushing
yourself too hard. Also, remember
that your joints and ligaments are loosened during pregnancy in order to prepare
for delivery. Because of this, form and technique are more important than ever
to help prevent injury.
If you'd like to know more about exercising before/during/after pregnancy, email freshstartfitness@live.co.uk or call me on 0789 483 6439.
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