It’s been said that a woman’s body goes through more changes during pregnancy than a man’s does over his whole life. Make sure that you give your body the time it needs to adjust to the changes. Be patient and listen to your body – it’s been through a lot.
The American College of Obstetrics and Gynaecology recommends exercise for all healthy pregnant women with a non-complicated pregnancy. It recommends resuming exercise as soon as you are medically and physically safe following birth. But make sure you get clearance from your midwife or lead maternity carer to exercise while pregnant or after the birth of your baby.
Exercise during pregnancy
If it’s been a while since you last exercised, take it easy. Begin with as little as five minutes of exercise a day and add five minutes each week until you can stay active for 30 minutes a day.
The bodily changes and discomforts during pregnancy once discouraged women from exercise. In fact, it’s been shown that exercise alleviates these discomforts and leads to significant benefits during labour and after you’ve had your baby.
Studies have concluded that regular exercise can shorten labour by approximately one third, and decrease by 75% the incidence of maternal exhaustion and the need for surgical intervention during the delivery.
Exercise can help relieve stress, improve sleep, boost energy levels and help you cope with the pressures of motherhood.
Postnatal exercise
Postnatal exercise helps you to lose excess weight for a speedier return to your pre-pregnancy body. It also helps you to feel good about yourself and to keep postnatal depression at bay. Exercise releases ‘feel-good’ endorphins and suppresses the release of stress hormones.
You are lifting, walking, carrying, twisting (and often multi-tasking!) with a growing and moving load (your baby). An exercise programme that’s built on a foundation of corrective and functional movements will help your body stay strong and well aligned. Include exercises that strengthen you for the dynamic movements required in your daily routine.
Brisk walking while pushing a stroller gives a total body workout that’s easy on the joints and muscles. Pushing your baby adds resistance, boosting your workout and strengthening your arms.
Aerobics is a good way to keep your heart and lungs strong. Look out for aerobics classes designed just for pregnant women. Make sure your instructor is qualified to instruct pregnant and postnatal women.
Anything that puts a strain on your joints or ligaments should be done gently, such as high-impact aerobics, difficult yoga positions or jogging on the road.
For more information on corrective exercise and wellness, visit the FUNctional Mums + Babes website.
The information on this page has been provided by Functional Mums and Babes Limited. The information is of a general nature and in summary form. Those seeking specific advice should consult a relevant expert. Mountain Buggy takes no responsibility for the content on this page. For more information on our website terms and conditions and information service please click here.
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