Some people see pregnancy as an excuse to put their feet up for 9 months. Why is this not a good idea? 

Many expectant mothers don’t have a clear idea of what they should and shouldn’t do during their pregnancy and many don’t understand the benefits of exercise.  There is good news!  Safe and modified exercise during each trimester can improve the physical and mental health of both mother and the developing baby. 

So should you just carry on your normal exercise routine or are there some things that aren’t suitable? 

The key to successful exercise during pregnancy is ‘maintenance.’  ACOG guidelines recommend a minimum of 30 minutes of moderate intensity on most or all days of the week.  This should  include  cardiovascular training at least 3 x weekly, strength training at least 1 x weekly and both in conjunction with flexibility training.   There are specific modifications to positions and movement during each trimester and it is always best to check with a qualified pregnancy exercise specialist before commencing a programme.

What is an ideal exercise regime for a pregnant woman in the first, second and third trimesters?

During each trimester it is extremely important to avoid over-heating and  working to exhaustion.  Certain positions should be adapted to accommodate a larger tummy and growing baby.  Comfort is key throughout!  It is also important to include exercises that help overcome the common postural changes that can occur to the muscles of the core, upper back and hips.

General guidelines for each trimester include:

First (0 to 12 weeks) – If you were previously active, continue your exercise programme.  If you were previously inactive, consult with a fitness professional on the best approach.

Second (13 to 27 weeks) – Maintain your exercise programme.  As the baby leaves the protection of the pelvis, activities that could result in abdominal trauma should be avoided. 

Third (28 weeks to delivery) – Do not lie on your back for more than 30 seconds.  Listen closely to your body and try to continue with the second trimester programme and  ‘functional ’movement.

Our exercise history and lifestyle patterns are all different – unfortunately there isn’t a ‘one-size fits all’ approach.  This is  another reason why checking with a pregnancy exercise specialist prior to commencing a programme is highly recommended.

What would you say to motivate someone who is feeling really tired and turned off by the idea of exercise?

Our bodies are designed to move and will appreciate even the smallest amount of movement during energy slumps.  Visualise the benefits that exercise can bring.  Home training is a great way to save time and effort in getting to the gym.  Create a list of reasons why you should exercise and schedule the sessions into your diary.  Planning and preparation go a very long way!

After the Delivery

How soon can I…..?

Before resuming any structured exercise programme, consult with your GP or midwife.  The general rule is that exercise can be resumed six weeks after a vaginal delivery and 10 weeks after a C-section. 

What sorts of exercises are important for women to focus on first?

Pelvic floor exercises should be commenced straight after delivery. Abdominal pressure is increased through lifting, coughing and sneezing, so protect your pelvic floor muscles!

How can you find the time / motivation to do anything at all?

There are many times of day where exercise can be incorporated into your day.  Many new mums chose to train whilst the baby is sleeping.  It is also easier to perform your programme in the morning.  When the end of the day arrives, exercise is last thing on your mind!

Remember that planning is a great way to make it happen.  Why not exercise with a friend so that you diarise and set the time aside?

Are there exercises you can do with your baby in tow?

Lots!  Picking up your baby can be an exercise!  There are so many ways to train and make it ‘functional’.  Life is multi-dimensional – exercise should be too!

How quickly can you expect to get back to your previous fitness level?

This is dependent upon several factors: exercise intensity, good nutrition, rest and recovery and lack of stress!  Again, there isn’t a ‘one size fits all’ approach.