Is it Safe To Do Pre and Post Natal Pregnancy Exercises?
To you, whether you are expecting or have recently delivered your little bundle of joy. Having a baby is the most joyous, exciting, frightening and sleep depriving time of your life and thinking about pregnancy exercises is probably the last thing on your mind.
As a Personal Trainer, I have trained many clients throughout pregnancy and I can honestly say it is one of the best feelings in the world to be trusted to be part of their experience. I am a huge advocate of exercising and training, both prenatal and postnatal, and as more and more research is conducted the science finally backs up the claims.
First of all, if you are planning or trying for a baby its best to get into the best shape you can, the benefits of a healthy body:
- Healthy body weight aids conception
- Increased chances of a low-risk pregnancy
- Prepare your body for the stresses of pregnancy
- Proof your body against pregnancy aches and pains
- Improve your quality of pre-natal exercise
- Lower weight gain during pregnancy
- Increased likelihood of quickly dropping post baby weight
It is widely accepted that exercise improves mental preparation and is an excellent way of relieving anxiety and stress both of which can occur throughout pregnancy.
PreNatal Exercise & Personal Training
Can you really train when pregnant? Is it safe for the baby? Is it good for me?
Answer – An outstanding yes to all three.
A healthier you, of course, means a healthier baby, it feeds off what you eat, it loves a healthy heart and really doesn’t want a long drawn out painful labour just like its Mum. Obviously, the type of training really is dependent on the Mum, if you have never trained before it’s probably not advisable that you start doing 100s of squat presses. If you are struggling for sleep the last thing you want to be doing is anything too aerobic. What is really important is that you understand what you’re doing and you communicate with your chosen pre-natal personal trainer at all times. It’s like having your very own personal baby book.
A prenatal exercise programme has plenty of proven benefits some of which are:
- Avoid gaining excess baby weight
- Boost energy levels
- Get back into shape faster following birth
- Improved chances of a shorter, uncomplicated labour
- Improved placental growth
- Reduced risk of back, pelvis and joint pain
- Lower chance of high blood pressure
- Improved sleep patterns
- Improved posture
- Reduced chances of experiencing bladder control problems following labour
PostNatal Exercise – Get back to being Super Mum
Right, you have done the hard part the baby is here and you are wanting to get back into shape, not only that but the baby has taken over your life and you need some ‘me’ time.
Postnatal exercise and correct training play a huge part in fighting post-natal depression or the ‘baby blues’. It gives you back a piece of yourself, a sense of achievement.
And yes we can help get those abs back
- Lose excess baby weight
- Improve strength and muscle tone
- Switch abdominal muscles back on to develop flat stomach
- Improve pelvic floor strength to avoid birth related incontinence
- Improved sense of well-being
- Correction of any postural changes