Though many women still enjoy their weekly fitness regime, many aren’t sure of what’s considered safe when pregnant, and veer on the side of caution by putting their feet up, rather than stepping into the gym.
However, as our Ante and Post Natal fitness students will agree, there are huge benefits from getting a regular dose of exercise during and after pregnancy.
Despite the concerns from many Mums-To-Be, 30 minutes of exercise several times a week can help women feel more energetic and alert both mentally and physically. Pregnant women our qualified Ante and Post Natal Fitness Instructors have worked with, have reported:
- Increased muscle tone
- More energy throughout the day
- Better stamina and endurance
- More strength as they start to carry the additional weight of the baby
- Reduction in backaches, bloating, and swelling (not to mention constipation!)
- A more positive mood
- A better night’s sleep
Many women who exercised frequently before becoming pregnant, will be keen to continue the same exercise routines, and this is perfectly fine if signed off by their Obstetrician. That said, they may find that their usual routine gets a tad tougher, so re-thinking their shoes (ooh, the swelling!), the surfaces they run on (to reduce the jiggle on baby) and the amount of recovery time in between reps will ensure they don’t burn out too quickly.
There are bags of options for pregnant women when it comes to exercise. Great safe exercises include swimming, cycling and light aerobics to keep the heart and lungs pumping. Whilst hitting the gym will rarely do women much harm, physical therapist and author of “Your Best Pregnancy,” Dr. Denise Jagroo warns women to be cautious when asking personal trainers at health clubs for advice.
“Make sure the person, the personal trainer, yoga instructor or the women’s health specialist has proper prenatal training. I’ve seen many videos online and I’ve seen many personal trainers. Not to knock personal trainers or prenatal yoga instructors — but I’ve seen them put people in positions that are dangerous.”
The safest way to ensure their exercise regime is both successful and safe for Mum and baby, is for pregnant women to use qualified Ante and Post Natal Fitness Instructors. A properly qualified fitness specialist will have a strong understanding of how the body functions when pregnant, and the risk associated with certain movements, positions and activities.
A specialist will create a tailored programme that will ensure pregnant women can maintain their fitness goals, in a realistic and effective way, whilst also reducing any risk to their own health, or that of their precious cargo.
If you’re interested in knowing more about working with pregnant women, or new mothers, speak to the Focus team about our Ante and Post Natal Fitness Instructor course. Click here for more information or find a venue near you.