Baby Bump Workout Tips
©istockphoto.com1. TOP TIPS FOR EXERCISING WHILST PREGNANT
Follow Fernwood Women’s Health Club's top tips for exercising whilst pregnant which will keep you feeling fit and healthy for your new arrival.
Don’t stop
Women who currently participate in a regular exercise program can continue exercising with some modifications to their programs during pregnancy. Those who plan to start an exercise program after becoming pregnant must obtain their doctors approval first.
Stay regular
Maintain regular exercise, at least three times per week and, if possible, between 20 to 30 minutes in duration, at a moderate intensity (you should be able to carry on a normal conversation during the activity). Another option is to accumulate activity to shorter periods such as 15 minute sessions.
Be cool
Avoid exercise in hot, humid environments, and always stay well hydrated. This is especially true during the first trimester, which holds the greatest risk of cell malformation. Also avoid saunas and steam baths during pregnancy as these will increase your core temperature.
Fuel your body
You will need to increase your food intake by an additional 300 calories per day, building up to 500 by the third trimester. Women who exercise during pregnancy should be particularly careful to ensure they are eating enough.
Mix it up
Choose a mixture of weight bearing and non-weight bearing activities such as walking, low impact aerobics, light weights, yoga, pilates, cycling, swimming and aqua fitness. Avoid heavy lifting and holding the breath.
Floor work
Strengthen your pelvic floor muscles. Strong pelvic floor muscles will assist with the birth process and recovery and help to prevent stress incontinence.
Pace yourself
After the birth, return to exercise gradually, start with gentle abdominal bracing focusing on the pelvic floor and the deep corset muscles. Check with your doctor at six weeks post-natal, prior to re-starting an exercise program with your trainer.
©istockphoto.com2. FIT TIPS FOR NEW MOTHERS
Most women are keen to get back in shape after giving birth. For some women the weight just “falls off” when they start breast feeding. For others the body just doesn’t bounce back quite so easily. Remember it took you 9 months to gain all your pregnancy weight so it is natural that it may take a while to get rid of it. The following tips from Fun Fitness Forever will help.
Rebalance
Combine gentle exercise with a balanced diet. Eat a wide variety of foods from the main food groups. Include carbohydrates, protein, dairy, fruit and vegetables. Eating 5 -6 small meals a day will help to keep your metabolism going and will also give you enough energy at regular intervals throughout the day.
Stay Hydrated
Balance your exercise with rest and plenty of fluid.
Be Patient
Don’t expect to start where you left off before your pregnancy. Start slow and build up the intensity. Exercise should be performed little and often for best and safest results.
Try New Things
Exercises that are great for new mums include brisk walking, swimming, aquaerobics, yoga, pilates, low impact aerobics, light weight training, light boxing and cycling.
Take it Easy
Be careful when stretching, as your joints are still lax and can be easily over stretched. Avoid exercises that place extra stress on the pelvic floor or hips until joint strength and stabilisation improves.
Support Yourself
Wearing an appropriate bra with good support helps when exercising. If possible, try to breast feed before you start to make it more comfortable. If your breasts hurt stop exercising.
Doctor’s Orders
It is advisable to wait until get the all clear from your doctor at your 6 week post natal check up before you begin your exercise program.
Working out with other new mums in a Mums ‘n’ Bubs class is a great way for you to begin getting your fitness back while staying close to your newborn. Check out your local yoga centers and gyms for more information.
