An active pregnancy is good for both of you!
Pregnancy is such a good time to switch to a healthier lifestyle.
Choosing the right foods, avoiding alcohol and caffeine and including regular exercise in your daily routine doesn’t just benefit your health, it boosts the healthy development of your baby too.
Did we say ‘regular exercise’? Absolutely!!
Whilst you might be tempted to see pregnancy as a time to put your feet up and take it easy, health and medical experts (including the Royal College of Obstetricians and Gynaecologists) recommend all healthy pregnant women should aim for at least 30 minutes of exercise every day.
‘Even if you’ve never exercised before, factoring in regular exercise now you’re pregnant will benefit both you and your baby,’ say leading maternity fitness specialists FittaMamma. ‘If you’re suffering from pregnancy niggles such as tiredness, varicose veins, lower back pain, heartburn or swollen ankles you’ll be surprised what a difference it makes to get up off the couch and get moving!
Giving birth is a very physical process and increasing your fitness levels can make all the difference when it comes to labour, as well as helping to speed up your recovery period after baby is born.
Exercising regularly will help you avoid piling on too many unnecessary pregnancy pounds and most mums who carry on exercising whilst pregnant regain their pre-baby figure much more quickly.
Around one in three women suffer from prenatal anxiety and depression – but even a modest amount of exercise during pregnancy will release those feel-good endorphins, lift your mood and make it easier to sleep.
What’s more, research has shown that babies born to women who exercise tend to be leaner at birth (that’s less chubby!), develop more quickly and are more likely to be active themselves later in life too.
And, if you’re feeling positive about yourself, you’ll have more energy for your family and your new baby – it’s win-win all round!’
If you already exercise regularly, fantastic! You’ll need to adapt your routine as your pregnancy progresses and your bump gets bigger, but don’t stop doing what you love!
Quick tip! Wearing leggings that don’t fit around your burgeoning bump is a sure way to put you off your favourite training routine, switch to supportive maternity fitness wear as soon as your regular gear starts to squeeze.
If you’d like reassurance about what exercise is safe to do and what you should be aware of, you’ll find plenty of information available in the FittaMamma Expert Centre.
In the meantime, check out FittaMamma’s simple guidelines for safe exercise in pregnancy:
Before you start:
* Listen to your body – if your workout feels too intense slowdown or stop. Don’t overdo it, if you haven’t trained before build up slowly, maybe 15-20 minutes a day to begin with.
* Pregnancy exercise is about maintenance, not improvement don’t set yourself targets
* Carry on talking! If you’re exercising beyond the level where you can’t easily chat – ease up!
* Remember to stay hydrated – keep a water bottle handy
* Supporting your baby bump will improve your confidence as well as your comfort. The FittaMamma range supports and holds your bump, boobs and back
* Stay fuelled – don’t exercise on an empty stomach and keep a few energy snacks handy
* Stay cool! Pregnant women can overheat quite easily so exercise outdoors if possible and wear moisture-wicking clothes
* Warm up before you exercise and cool down afterwards
* Ask your doctor or midwife if you have any concerns about your health or your pregnancy
Be more cautious!
* Remember – not so far and not so fast when running, walking or cycling.
* If you’re working out in the gym it is better to lift lighter weights and aim for more repetitions.
* Avoid exercises that involve lying on your front after the first trimester and avoid lying on your back after 12 weeks.
* Team games and contact sports can put you at more risk of being knocked off balance
* Avoid dangerous sports with an increased risk of falling or accidents
When to stop and contact your health professional:
* If you have excessive shortness of breath, chest pains, palpitations, dizziness or feeling faint
* Listen to your body and don’t exercise if you’re experiencing excessive tiredness
* Stop exercising if you notice bleeding or a leakage of amniotic fluid
* If you have unusual muscle pain or weakness or a pain or swelling in your calf (this could indicate a blood clot)
For more information about safe exercise during pregnancy, workouts, nutritional guidance and recipes – along with the FittaMamma range of supportive maternity wear, visit www.fittamamma.com
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Visit the FittaMamma site for more info and amazing products for pregnancy fitness - www.fittamamma.com