Exercise tips for pregnancy
Don’t exhaust yourself. You may need to slow down as your pregnancy progresses or if your maternity team advises you to. If in doubt, consult your maternity team. As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you become breathless as you talk, then you're probably exercising too strenuously.
If you weren't active before you got pregnant, don’t suddenly take up strenuous exercise. If you start an aerobic exercise programme (such as running, swimming, cycling, walking or aerobics classes), tell the instructor that you're pregnant and begin with no more than 15 minutes of continuous exercise, three times a week. Increase this gradually to at least four 30-minute sessions a week.
Remember that exercise doesn't have to be strenuous to be beneficial.
Exercise tips when you're pregnant:
Stomach-strengthening exercisesAs your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach (abdominal) muscles and may ease backache, which can be a problem in pregnancy:
If your pelvic floor muscles are weak, you may find that you leak urine when you cough, sneeze or strain. This is quite common and you needn’t feel embarrassed. It's known as stress incontinence and it can continue after pregnancy.
By performing pelvic floor exercises, you can strengthen the muscles. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you're young and not suffering from stress incontinence now.
How to do pelvic floor exercises:
Keep what you are doing, and know more than ever, follow all the right advice, stretching will become a huge part of your training, and will be a big factor in a safe, strong birth. Work rate needs to be closely watched, never work more than 70%, and take plenty of rest. Your muscles will recover much slower, so take your time.
We advise you seek professional advice for Nutrition Guidance as well.
SWIFT Pre Natal Fitness Guide
Using information from NHS, and our own specialist Pre and Post Natal Courses.
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dancing, or even walking to the shops and back) for as long as you feel comfortable. Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour.
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