by Vanessa Fox FHP, CPT, Pre & Post Natal Personal Trainer, Adelaide Club
Is Exercise recommended during Pregnancy?
Written by: Vanessa Fox FHP, CPT, Pre & Post Natal Personal Trainer, Adelaide Club
How can exercise benefit you, or someone you love, throughout the pregnancy journey?
For starters, it can help to decrease birth weight of the baby. It can also increase endurance and muscular toning - important factors when it comes time to deliver.
During pregnancy, exercise can help to alleviate back pain, regulate gestational diabetes, improve posture*, and increase an overall feeling of well being.
*Postural changes are very important to keep in mind. The added weight in the midsection as well as growing breasts add strain to the shoulders and back. Being aware of proper posture is the first key to helping improve it. The second is training to help support that good posture with strong muscles.
How do you know if it's right for you?
It is always best to talk to your Doctor before starting an exercise regime. Discuss with them your current health status, any potential complications, and any contraindications to exercise that may arise.
A helpful tool that Personal Trainers use when working with pregnant clients is the PAR-MedX for Pregnancy form (PAR stands for Physical Activity Readiness). This is a means of communication between your Trainer and Doctor so that they are on the same page in regards to your exercise prescription. The Doctor can use this to give recommendations, or let the trainer know whether exercise is suitable in the first place.
Whether or not you are currently active can also impact starting a new exercise routine when pregnant. The first trimester brings many hormonal changes to the body, and adding exercise for the first time may be too much. This doesn't mean that exercise can't be initiated slowly and built upon over the course of your pregnancy.
Swimming, walking and weight lifting can all be excellent workouts throughout gestation. Others include yoga, stretching, and spinning - to name a few.
Having a Personal Trainer guide you through workouts during your pregnancy comes with great benefit. They are keeping in mind your temperature, heart rate, and blood pressure amongst other bodily functions that can impact mother and/or child. They will keep an eye on your form and range-of-motion* while ensuring you're working within your capabilities.
*Range-of-motion has the potential to increase in joints around the body. This is due to the release of new hormones that aid in delivery.
What is recommended as the best guide when working out while pregnant? Listening to your body. It is important not to push yourself. If you're feeling sluggish or tired, tone down the workout a bit and monitor based on your body's response. This can mean decreasing the weight lifted or number of sets/reps. It can also mean increasing rest time between sets.
For more information, don't hesitate to contact your Doctor and a Pre & Post Natal certified Personal Trainer today.
Vanessa Fox FHP, CPT, Pre & Post Natal Personal Trainer, Adelaide Club