Pre and Post Natal Exercise

 

 

PREGNANCY

 

Congratulations! You are pregnant.

 

Check with your GP before beginning to, or continuing with, exercise while pregnant. There are some conditions that make it inadvisable to exercise; three or more miscarriages, maternal heart disease, diabetes, hypotension, placenta previa. Your GP will give you advice on whether you should exercise or not.

 

8-14 weeks is the period where most miscarriages occur. It is advisable to stop exercising during this period until the pregnancy is well established.

 

All is going well and I want to start exercising.

 

This is not a time to think about losing weight and becoming super-fit. Your awareness should be on achieving a level of fitness that will benefit you and your baby. It is advisable to ask at each antenatal clinic if it is still all right to continue exercising.

 

When should I not exercise?

 

If you have any of the symptoms below, or are unsure whether to exercise or not, please consult your GP.

 

  • Any bleeding
  • Any pain in the body
  • Dizziness and faintness
  • Shortness of breath
  • High blood pressure
  • Feeling unwell or having a high temperature or fever
  • Severe Headaches and swelling (always check this with a GP as could indicate pre-eclampsia)
  • Incompetent cervix and pubic pain
  • Very anaemic
  •  When you experience Braxton hicks or are in labour.

 What exercise do you propose I do?

 

If you have exercised before your pregnancy, there is no reason why you cannot continue with your exercise programme. However, some adjustments may need to be made and these should be discussed with an exercise professional that has pre and post- natal qualifications.

It is advisable to join a Pilates class that is run solely for pregnant women. Pilates classes should be small with a relevant qualified instructor.

 

Pilates

·         Breathing and Relaxation: The breathing techniques learnt in Pilates will prove invaluable during pregnancy and labour. Correct breathing will help to release tension in the body, leaving you feeling calm and relaxed. As the baby grows it will begin to push against your ribcage, leaving you short of breath. Pilates breathing will increase your lung capacity and help you deal with this shortness of breath. 

·         Ensure your body’s systems (respiratory, circulatory and lymphatic) are functioning efficiently.

·         Core Muscles: Pilates focuses on deep postural muscles, especially the transverses abdominal muscle. Strengthening this muscle will support your bump and protect your spine. The exercise done, before labour, will help your abdominal muscles return to normal after the delivery.

·         Pelvic Floor: Pilates also focuses on strengthening the pelvic floor. This will prove invaluable whist carrying the baby as the pelvic floor bears the weight of the uterus.

·         Good Posture: Through pregnancy, the body is constantly changing and Pilates will bring you an awareness of your posture. It will help you avoid the aches and pains associated with back and joint problems and help you look great.

 

 

PREGNANCY PILATES

 

 

It is advisable to take up Pilatess 12/14 weeks into your pregnancy. Classes can be taken all the way through your pregnancy.  If you have any concerns it is advisable to discuss these with your doctor or midwife before taking up Pilates.

 

GREENWICH CLASSES

 

Thursday 1.00pm - 2.05pm  Venue - Ashburnham Grove

 

Saturday 9th January 11.15am - 12.20am - Venue -The 10 Centre, 29 Tarves Way

 

Five Week Term £60.00. May be taken over a seven week period.

 

 

 

 

CITY CLASSES BEGINNING JANUARY 2010

 

Thursday 12.00pm - 12.50pm - Venue - St.Brides, Blackfriars

 

Six Week Term £66.00 Please email for availability. (PLACES AVAILABLE)

 

Places may be available Mid Term. As from 35 weeks, classes paid for per session.

CALL OR EMAIL FOR AVAILABILITY

 

 

 

POSTNATAL

 

Wonderful, I’ve had the baby and now feel ready to exercise.

 

Firstly, remember that everyone is different and that these are only guidelines. It is advisable to wait until after you have been given the go-ahead in your post-natal check. These checks are at approximately six weeks for a natural birth and eight/nine weeks for a caesarean. Don’t be too hard on yourself, you’ve just had a baby and your body needs time to recover.

 

Pilates at this level is not cardiovascular, and should be supplemented with a suitable low-moderate intensity aerobic activity such as Running Mummies. Pilates is ideal for the postnatal period and the pressures a woman faces during this time. Fatigue, weakened abdominals, demands of breastfeeding, and just day-to-day care of a baby can make it difficult for women to regain their strength and figure. Many find it difficult to tone the tummy after giving birth, particularly after a C-section or a difficult delivery. Re-training this area should be done from the inside out! Emphasis is on strengthening deep abdominal muscles to ensure good technique when you come back to those sit-ups!

  

    

MOTHER AND BABY POST-NATAL PILATES CLASSES

 

These small classes of up to six Mothers and their babies promotes well-being after the baby. They focus on pelvic floor muscles, deep abdominals, postural awareness and general strength and muscle tone. While you, the Mums exercise, the babies lie by your side or sit in a car seat. The atmosphere is calm and relaxed and gives you the opportunity to meet new Mums, who, like youself, want to regain their pre baby shape. For class details

 

When should I not exercise?

 

You need to listen to your body and if you feel a little unwell, rest. Consult a GP if you are at all in doubt.

 

  • Bleeding – other than menstruation
  • Abdominal pain
  • Mastitis
  • Faint, dizzy spells, severe headaches, temperature 

 

To supplement your Pilates why not try some light aerobic activity. Come and try Running Mummies, a post-natal fitness class for Mum and babies can be found in Greenwich Park every Tuesday and Thursday morning. The first class is complimentary.

 

To see this article on the Heart FM website and pick up more pregnancy related tips visit www.heartfm.co.uk

 

 

MOTHER AND BABY POST-NATAL PILATES

 

Classes are a maximum of six Mummies and their babies. Before starting Post-natal Pilates you must wait six weeks after a natural birth and eight weeks after a caeserean. This is a guide and it is best to check before booking. Please call or email for availability.

 

They are suitable for Mothers with newborn babies to those with babies who are about to start crawling. Babies can lie next to you or sit in a car seat, whichever suit you and your baby. If you need to feed your baby during the class, that is no problem.

 

January 13th - February 10th - Five Weeks £50.00

Feburary 22nd - March 22nd - Five Weeks £50.00

First Class 9.30am - 10.30am Second Class 10.45am - 11.45am Third Class 2.00pm - 3.00pm. Venue- Ashburnham Grove

 

January 11th - February 8th - Five Weeks £50.00

 

Feburary 24th  - March 25th - Five Weeks £50.00

 

 

 First Class 11.45am - 12.45pm  Second Class 1.00pm - 2.00 Venue - 60 Ashburnham Grove