Antenatal Exercise

Benefits of Exercise

Regular exercise can improve blood circulation, help the heart work more efficiently and can help control weight. It helps to relax and makes feel better. The main benefits include :

1 Psychological and social benefits, bringing a sense of well being.

2 Reduction in aches and pains of pregnancy e.g. backache, cramp.

4 Increased circulation minimizes varicose veins and swelling.

5 Improved stamina, giving more energy to cope with the growing demands of pregnancy.

6 Improved posture and body awareness.

7 More controlled weight gain.

8 Reduction in the minor ailments of pregnancy such as stiffness, tension, constipation and insomina.

9 Quicker post natal recovery.

10 Improves ability to cope with labour and childbirth.

Appropriate Exercise

1 Gentle Swimming - if previously an active swimmer, side stroke is recommended.

2 Water Aerobics - avoid abdominal exercises after 12 weeks.

3 Aqua natal, water aerobies specifically for pregnancy.

4 Low Impact Aerobies - avoid quick changes in direction and abdominal exercises after 12 weeks.

5 Step Aerobics-avoid abdominal exercises after 12 weeks.

6 Light Weight Training - with appropriate instruction.

7 Walking

8 Fitness Suite/Cardiovascular Machines - avoid the stepper and rowing machines.

9 Pilates.

It is not advisable to start any of the above as a new activity during pregnancy apart from Aqua Natal or gentle walking. If you wish to carry on exercising outside of these activities, chek with medical advice.

The main considerations for the pregnant exerciser are :

1 To not raise the body temperature excessively particularly during the early weeks as it could be harmful to the development of the baby.

2 To keep the heart rate below 140 b/min depending on normal level of fitness.

3 Don’t over extend any joint in particular the spine and the hips (i.e. making sure that feet aren’t more than hip-width distance apart). The hormone Relaxin makes these areas more vulnerable.

4 Don’t use isometric (static) contractions they decrease circulation and increase blood pressure.

5 Avoid lying on back as this may cause dizziness and sickness and may reduce blood flow to the baby.

6 Avoid developmental stretches, (stretches held longer than 10 seconds) as they may make the joints less stable and more vulnerable to injury. As pregnancy continues into weeks 15-27 weeks, avoid any sudden changes in direction, any high impact exercises, and any exercises where the arms go over the head and any sudden increases in exercise intensity.

7 Avoid inner thigh work during pregnancy.

Other Advices

1 Don’t exercise on an empty stomach.

2 Wear a good supportive bra and the right footwear.

3 Have sips of water throughout the exercise session.

4 Keep all movements controlled.

5 Perform all exercises with good technique.

6 Take care in hot, humid weather and environments.

7 Do not exercise if feel very tired, faint/nauseous or are experiencing any joint pain.

Stop and seek medical advice if there is

1 Spotting blood.

2 Any deep pelvic/abdominal pain.

3 General pain/discomfort especially in the pelvic region.

Listen to what the body is telling if it does not feel comfortable STOP immediately.

Postanatal Exercise

On completion of a satisfactory postnatal check up generally at 6 weeks. If have had a Caesarean section, then it will need to wait a minimum of 8 weeks, delaying upto 12 weeks. The only exercises advisable prior to 6 or 8 weeks post delivery is pelvic title and pelvic floor exercises, lying on the back.

It is essential to start off gently and increase the intensity level of the exercise very gradually. Start as a newcomer to exercise. Emphasis must be put on pelvic floor exercise, back care and postural work. If have had a caesarean section then there are implications for the abdominal muscles. Avoid heavy lifting exercises initially and ensure always bend the knees to pick up the baby; this will help avoid straining on back. Avoid abdominal curls initially, start with pelvic tilts. Test out the stomach muscles by slowly raising the head and shoulders off the floor whilst sliding the hands towards the knees. If this can be performed without the stomach muscles pushing out then it is okay to continue. If the stomach muscles begin to push up in a line down the centre of the stomach the muscles are not ready to exercise. Activities such as brisk walking, aqua exercise or swimming are excellent activities to start exercising again because of the reduced risk of injuries to joints and pelvic floor muscles. Exercises that work the stomach muscles should be very gentle to begin with and must be performed carefully and correctly.

Main considerations when returning to exercises

1 Good standing and moving posture at all times.

2 Pay particular attention to correct joint alignment.

3 Weights should only be introduced if the resistance is kept to a minimum and technique is good.

4 High impact activity is not recommended during this time, as there is a risk of injuries to the pelvic floor muscles, back, knees and ankles. You should not commence high impact activity until you are continent.

5 Attention must be given to bending and lifting techniques.

u Developmental stretches should not be performed (stretches held for 10 seconds or longer)

6 Any exercises lying face down and some seated floor positions may be uncomfortable.

7 If breast feeding - try to feed before exer cising and wear a good supportive bra.

8 Do pelvic floor exercises on a daily basis.

The above advice can be safe and very healthy for a woman to continue her active lifestyle throughout pregnancy. It is very important that listen to what the body is telling, stop if feel unwell and consult with either an exercise professional or health visitor before continuing.