MOVING SAFELY THROUGH PREGNANCY

Finding out your pregnant can bring about a range of emotions from happiness to excitement, but also uncertainty and worry. So many women come to me confused around the guidelines and apprehensive about exercising whilst pregnant. It’s time to put your mind at ease, unless you have a medical condition and have been advised by a healthcare professional that you should avoid exercise, the benefits of moving through your pregnancy have actually been shown to outweigh the risks.

Benefits of pre-natal workouts include:

Improved cardiovascular fitness (required to carry the extra weight of your baby during pregnancy and for birth preparation)
Improved muscular strength (required to carry your baby during pregnancy, support your body as a result of postural changes, and get you ready for all the carrying required post birth -from your baby, to car seats, and pushing prams!)
Lowered risk of developing gestational diabetes
Helping you to adapt to your changing body shape and maintain a healthy weight during and after pregnancy
Reduced likelihood of developing pre-natal depression
Increased energy levels and increased likelihood of getting a good night’s sleep
Reduced risk of complications during pregnancy and childbirth
Reduced recovery time post-birth.

But how much should I be moving?

The UK government’s chief medical officer recommends 150 minutes of moderate intensity activity per week throughout pregnancy.

What does ‘moderate intensity’ mean?

Well this depends on your previous exercise history and is specific to you. You should aim to work at 70 per cent capacity and no higher. A good way to assess the intensity of your workout, is to continually ask yourself the following questions:

Can I breathe properly?
Could I talk if someone were to ask me a question now?
Am I at a comfortable temperature?
Is my heart rate coming down when I rest?

If you answer yes to all 4 questions, then it is likely that you are working at a suitable intensity. If you answer no to any of the questions, reduce the intensity or take a rest.

But what if I wasn’t regularly exercising pre-pregnancy?

It is important that you don’t suddenly up your level of exercise. Start with no more than 15 minutes of continuous exercise, 3 times a week. You can gradually increase this to 30-minute daily sessions, when you feel comfortable to do so. Listen to your body and use the 4 intensity questions above to check you are working at the right level for you.

How do I ensure that I am moving safely when exercising?

Check out my top tips below:

Don’t skip the warm-up or cool down. When warming up and cooling down be cautious not to over stretch. During pregnancy levels of a hormone called relaxin increase. This means that your muscles are able to stretch more. Therefore be mindful when stretching and don’t push through any pain.
If an exercise feels uncomfortable then stop and either adapt or leave out the exercise.
Ensure your body is hydrated (before, during and after) and adequately fuelled.
Keep breathing! Sounds like an obvious one but it’s important to be mindful of not holding your breath whilst moving!
Don’t workout for weight loss, instead focus on maintenance, maintaining fitness levels and lean muscle strength.
Follow guidance from fitness professionals trained in this area and follow pregnancy specific workouts (e.g. the pre-natal classes on the Bump + Beyond on-demand library) - there are some exercises that should be avoided during pregnancy or require adaptions and therefore it’s important to be guided by someone qualified in this area.
Remember every bit of movement counts. The NHS recommends 150 minutes of moderate exercise per week throughout pregnancy. Remember every 15 minutes of exercise adds-up - you don’t have to always push to workout for 30 minutes to an hour. Do what works for you.
And most importantly LISTEN to your body. You will find your energy levels waver during your pregnancy - you may feel energised one day and compete a workout, whilst another day you may need to take extra rest, reduce the length of the workout or skip it entirely. This is totally fine - don’t be too hard on yourself, remember you’re growing a small human and that’s pretty hard work in itself!

Pre-Natal Workouts on the On-Demand Library

There are 5 pre-natal specific workouts on the on-demand library. These are suitable for all stages of pregnancy with adaptions provided throughout. Remember if you are new to exercise then slowly build up the length of class. For example, at first this may mean only completing 1 round of the circuit or taking longer rests. If you are new to resistance training (adding weight), start with bodyweight first with the option of adding lighter weights as you progress. Remember this is not about getting a Personal Best - when using weights it should not be a struggle, if you find yourself straining reduce or remove the weight.

Overview of classes on the on demand library:

Pre-Natal 30 Minute Low Impact HIIT: This class incorporates 10 different low impact exercises and is focused on developing cardiovascular fitness. Go at your own pace and enjoy moving with me!
Pre-Natal 30 Minute Full Body - Bodyweight + Resistance: This class incorporates a bodyweight circuit and a resistance circuit. For the resistance circuit you can use 1-2 weighted objects and there is also the option to add a looped resistance banded (not essential).
Pre-Natal 30 Minute Full Body - Resistance: This class requires 1-2 weighted objects - dependent on your previous workout experience. This could be light/medium dumbbells, cans or filled water bottles.
Pre-Natal 30 Minute Upper Body Strength: This class incorporates an upper body and core circuit. Therefore there is the option to split it into 2 30 minute workouts, ensuring you include a warm-up for each.
Pre-Natal 40 Minute Lower Body Strength: This class gives you the option of adding weight. I recommend completing the class first bodyweight before adding weight (if you feel comfortable).

When completing these workouts make sure you have water to hand and hit pause at any time if you require additional rest.

You’ve got this mamma!