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Exercise during pregnancy, is it safe?
I taught Yoga and Pilates throughout my pregnancy and I had lots of people asking me when I was going to stop and if it was ‘safe”. Luckily I felt able to continue both teaching & my own practise right up until I gave birth. Often people are (naturally) worried about how to exercise safely during pregnancy however the benefits really are endless when it comes to your physical and mental health.
Every woman & each pregnancy is different so you should decide what feels right for you. If you are ever concerned please speak to your Dr/Midwife.
Here are my top 5 tips to follow when exercising during pregnancy:
- Keep well hydrated especially in warm weather.
- Do not push to the point of exhaustion, you shouldn’t be so out of breath you are unable to speak.
- Include pelvic floor exercises daily, ideally 3x a day both quick squeezes and longer holds. I would recommend downloading the ‘Squeezy’ app for helpful timers and reminders.
- Work to 70/80% of what you did before you were pregnant in terms of weight and the number of reps e.g. if you used to squat 15kg for 20 reps perhaps drop down to 10kg for 15 reps. It’s likely by your 3rd trimester you will need to make further modifications. Focus on good technique over the weight/number of reps.
- Allocate time each week to stretch & relax. You want to maintain strength to support the postural changes but also have flexibility and mobility ready for the challenges of labour & postnatal recovery. In particular, working on hip opening poses & releases for your back will be really beneficial.
Finally, I am often asked if it is safe to start a specific Pregnancy Yoga or Pilates class with no prior experience. It is safe and hugely beneficial, however, please ensure the instructor is fully qualified in prenatal exercise so you can ensure you are given the right guidance & advice.
If you would like some to book a 121 session or book onto a Prenatal class please do get in touch.
Remember to be kind to yourself and do what feels good for you.
Stay well and take care,
Zoe x
Fit Mums Berkshire for bump, baby and beyond.
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