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)
  • Incompetence 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.

 

 

  

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. 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 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 fo 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 give you the opurtunity to meet you new Mums who like you 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