Pre & Post Natal

With a growing emphasis put on body image, the pressure to get back exercising after birth can be huge and going back to a crowded gym can be extremely daunting

In the past pregnancy was often thought of as a ‘condition’. Pregnant women were encouraged to adopt a sedentary lifestyle- put their feet up and wait for the joyous day. Nowadays, we are more informed and although you cannot generally increase your fitness, you can definitely maintain it. Being active and healthy is important for everyone but during and after pregnancy it is vital that exercises are altered to ensure you and your baby do not come to any harm.

One of the biggest concerns about exercising during pregnancy is over heating, as your baby relies totally on you to keep cool. It is important to stay hydrated before, during and after exercise by sipping on water throughout your workout and never allowing yourself to get too hot. Also, weights exercises which are performed incorrectly can lead to poor posture and therefore put unwanted and extra strain/stress on your body. However, a carefully planned and adapted training regime can benefit you and your baby.

Every pregnancy, labour and post-birth are different, and as your Personal Trainer I will help by writing a unique and individual programme that totally suits you, constantly keeping you and your baby safe. You will also be encouraged to listen to your body as only you know how you are feeling. With so many changes taking place, it is important to use common sense about the capability of your body.

Some of the common benefits of exercising during pregnancy:

• Relief of backache and general joint/ muscle soreness as a result of postural exercises
• Improved circulation, reducing the risk of varicose veins, swelling and leg cramps
• Reduced gastrointestinal discomforts (including constipation)
• Helps to maintain a good self-image and positive outlook
• Reduced weight gain and fat accumulation.

Post Natal Frequently Asked Questions

1.  How soon after giving birth can I start exercising?

You can begin exercising your pelvic floor and lower tummy muscles as soon as you feel ready, with pelvic floor exercises and simple breathing techniques. Getting out and about is good for your physical and mental health. Try to take your baby out for regular walks, as long as you feel up to it.

Some obstetricians will tell you to wait until your six week post-natal check before trying any other forms of exercise, although most now feel it is fine to gradually increase your activity with light exercise, breathing techniques and some light stretching. It all depends on whether or not you were a regular exerciser prior to the pregnancy. Everything is individual and will be different from one mum to another, so your return to exercise will basically come down to your personal physical capability.

2.  When should I delay exercise?

If you are finding it difficult to do pelvic floor exercises or leak a little urine when you cough or sneeze, it is advisable to sort out this problem before returning to high impact exercises and sit ups.

Also, if you experienced bad back or pelvic pain during your pregnancy, it is best to talk to your GP, midwife/health visitor before starting back.

3.  What is the ‘rec’ check?

A few women find the abdominals muscles can become over-stretched during pregnancy. This condition is called ‘diastasis rectus abdominus’ and is when the rectus abdominus muscles haven’t come back together. Leaving this condition untreated may increase your chances of developing back pain and will inevitably make it harder for you to regain your pre-pregnancy tummy.

You will usually get this checked, either whilst you are in hospital or by your health visitor at home. I can also check this for you.

A gap of two finger widths or less is considered normal after having a baby. If however you have a bigger gap, you will need to start doing more pelvic floor and lower tummy muscle exercises and avoid doing any sit ups, as doing these could lead to doming.

4.  Can I exercise if I am still breast feeding?

Yes you can, but be sensible. Make sure you are wearing a really supportive sports bra (you might have to wear breast pads as well) and avoid exercises that make your breasts feel sore and tender. Try to exercise after feeding time as your breasts won’t feel so full and your baby will appreciate it too!

5.  What about exercise classes?

Most women should wait until their post-natal check before attending exercise classes. If you would like to join a class after that point, choose one which is taught by a specialist or alternatively find a low impact class with plenty of toning and stretching, but always let the teacher know you have just had a baby.

6.  How can I tell if I am doing too much?

Too much physical activity during the first few weeks after delivery can cause your vaginal flow, called lochia to become pink or red and to flow more heavily. This is a signal to slow down. If this happens, it is advisable to consult your GP.