Finding out you’re pregnant is a happy time, but it also brings mixed emotions and a lot of questions. What should I be doing? What should I avoid? What can I eat? Can I still do…?
As far as exercise is concerned; it goes hand in hand with pregnancy, despite the myths years ago of it causing complications and miscarriages. However after years of research, exercise is proven to be beneficial to pregnant ladies;
Before · Beneficial to your mood by reducing anxiety, stress, depression · Reduce/prevent back/hip pain · Help you to sleep better · Improve posture · Increase energy levels · Reduce high blood pressure · Control gestational diabetes · Reduces weight gain.
During · Shorter active labour · Reduces the risk of a ‘problematic’ delivery and caesarean
And After · Faster recovery allowing you to get back to normal as soon as possible · Lowers the risk of Post-Natal depression.
These are just a few reasons why exercise is recommended, the list is endless.
If you regularly take part in exercise prior to pregnancy then you are fine to carry on, you will come across different ‘issues’ during the three trimesters, nauseas, dizziness, tiredness, discomfort, etc. It is important that you find a fully qualified and trained Pre and Post Natal instructor as they know, and are trained to deal with, the different trimesters and how to help ladies get through their pregnancy safely. Certain activities and exercise should be avoided, so make sure you check with the instructor before continuing with that class/training.
I have been a Personal Trainer and Pilates Instructor for two years and completed my Pre and Post Natal at the start of the year. Since teaching I have helped several ladies through their pregnancy journey by offering exercise advice, modifying exercises and adapting programmes for them.
I can offer Personal Training to continue with your exercise on the run up to giving birth or if you prefer to work in a class environment, Pilates is perfect. It allows you to work at a steady controlled pace to strengthen core muscles and joints, whilst looking after those areas that are put under pressure during pregnancy.
Post Natal – those hormones and emotions are still all over the place, you’ve just received a little bundle of joy, sleepless nights, dirty nappies and visitors galore, the last thing you need to be thinking about is EXERCISE! And rightly so, you will be advised straight away to start strengthening your Pelvic Floor and engaging your abdominals, DO, it will help you significantly when the time does come to get back to exercise.
A Pre/Post Natal Instructor will not allow you to start exercising until you have had your 6 week check with your GP – providing your birth was straightforward. If you had a C-Section, you are looking at more than 12 weeks before starting back, to allow your body to heel.
When returning back to exercise, you may feel anxious, nervous and self-conscious, don’t worry, most ladies returning to exercise will feel exactly the same, take it steady, talk to the instructor and try to relax. Don’t put the pressure on or expect yourself to be able to do what you could 9/10 months ago, you’ve been through a lot since then and it takes time – you’ll be back to that before you know it!
Post Natal – I recommend my clients to come back to Pilates for the reasons I mentioned before. After a few more weeks you may feel more like something a little bit more energetic so do so, again seek advice from a qualified professional and they will advise accordingly.
If you have any questions or queries then please send me a message, give me a call or find me on Facebook. I am based in Kirkbymoorside but cover Pickering, Helmsley and surrounding areas, if you live a little further away, fear not, I can still advise and put you in touch with another qualified professional.
Gemma Richardson
gemmarichardson.pt@gmail.com
07771359424
Facebook: Gemma Richardson – Personal Trainer
