Mum's the Word 2.18

Many women today are asking their doctors, “Can I and should I exercise while I’m pregnant?”
The answer is a resounding “YES”.

A well-structured prenatal fitness program can make pregnancy healthier, easier and more enjoyable.

Benefits of Exercising During Pregnancy:

• your energy levels by releasing naturally occurring chemicals in your brain
• reduces your chances of developing some of the aches and pains that go along with pregnancy
• helps maintain good posture
• can relieve backaches
• can alleviate and even stop some common pregnancy complaints
• reduces the likelihood of excessive weight gain
• can prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes)
• Labour is one of the most intense experiences of your life, and preparing for it physically, will give you an advantage
• helps to make you better prepared for the mental and physical challenges of caring for your baby

Women who exercise during pregnancy are able to regain their pre-pregnancy weight, shape and fitness level more quickly. All the strength gained or maintained by participating in a prenatal fitness program will be useful in caring for your baby. Daily tasks such as carrying a baby, getting in and out the car, and lifting and reaching, will be easier.

Research also shows benefits for babies of moderately exercising mothers:

• During pregnancy oxygen transfer (gas exchange) at the placenta is improved
• Infants are more settled and content, and less likely to have colic
• Infants have less body fat at birth. Early research suggests that lower body fat may translate into a reduction in the incidence of heart disease and diabetes in adulthood.
• Children, when tested aged five, have greater neurodevelopment scores in oral language and motor areas

Women who perform aerobic exercise for 45-minute sessions, at least 5 times per week, will receive most of the benefits listed above. Consistency is the key!
However, you can still attain significant benefits with a less frequent exercise schedule. Some exercise is better than none.
You will be pleasantly surprised how soon after beginning to incorporate exercise into our daily life you begin to experience the rewards.

Post Pregnancy:

The benefits of exercise post pregnancy speak for themselves on surface value!
However, there are more specific benefits to post natal fitness than meets the eye.

• reduces the time it takes to return to your pre pregnancy weight....and get back into those pre pregnancy jeans!!
• boosts your energy levels by releasing naturally occurring chemicals in your brain
• improves posture
• helps relieve backache
• regain and improve function of the deep abdominal muscles
• rehabilitate Diastasis Recti (midline split of the stomach muscles common in pregnant ladies)
• rehabilitate pelvic floor muscles
• regain a sense of body awareness
• get you fit and prepared for the next pregnancy?!
• may be be effective at preventing post natal depression

Being able to exercise with your baby beside you is something mothers love. Getting back into fitness and spending that rare time doing something for yourself, whilst still being with your baby is very rewarding.

The correct choices of exercise are extremely important during and after pregnancy. Some exercises are not suitable, and others are extremely helpful and beneficial.

Mum’s the Word trainers are qualified Ante and Post Natal specialists who design specific, safe and beneficial exercise programs suitable to you, your specific pre/post natal needs and issues.

With private personal training sessions, group pregnancy fitness classes, group post natal rehabilitation and fitness courses, and mums fitness classes with childcare provided, all on offer, we have something for all ladies out there!!
The classes are also great to provide a social outing and have fun whilst exercising!!

Carrying out a prenatal and postpartum fitness program is one of the best lifestyle and health choices you can make!