I’ve been asked by many women recently if it is OK to exercise during pregnancy. My answer to this is not that it is OK but in most cases is absolutely beneficial and is one of the best ways to ensure that you can lose the bump after you give birth. Exercising as the baby grows builds strength and gets you into a routine. Don’t be scared to stay active but take note of these tips which can help those who are not only already active but those who may be new to it. It’s never too late to start.
Here are 10 good reasons to exercise during pregnancy
- Improved fitness and muscle tone
- More energy and confidence
- Improved core strength and pelvic floor muscles
- Stronger back and better posture (to help carry that bump around both during and after pregnancy)
- Less likely to suffer from morning sickness
- Less weight gain during – easier weight loss after
- Better sleep patterns
- Get back into shape after giving birth
- Better circulation which can aid in risk of high blood pressure, swelling and varicose veins
- Lower risk of developing gestational diabetes
HOW HARD CAN I WORK?
It is important when exercising in pregnancy to ensure that you are not overdoing it. Many women will experience tiredness or shortness of breath quicker than they may be used to so one of the best ways to judge your effort is to use the RPE method. This is your Rate of Perceived Exertion and it is subjective so works for everyone. There are some different scales out there but I believe that using a scale of 1-10 is an easy way to keep track of your intensity. It is also a good idea to ensure you keep yourself hydrated so try to sip water every 15 minutes and allow your body to cool down if you feel you are overheating regardless of how hard you feel you are working.
Take time to warm up before exercise and then aim to work at level 6 during pregnancy whether you are doing cardio or strength training. After the main part of your workout you should take time to let your heart rate come back down gradually. After pregnancy when you can get back into a more demanding routine then the intensity can be increased to 7 or 8.
BALANCEFORLIFE personal trainers are available in South London if you are looking for help with fitness during and after your pregnancy. Babies are more than welcome to come along to your session and everything is planned with you and baby in mind whether it be in your home, a local park or in a private studio. For more information email us here firstname.lastname@example.org or follow the link http://www.balanceforlife.co.uk/contact-us.php
GET FIT – LOSE WEIGHT – BE HEALTHY – FEEL GREAT