10 tips for having an active pregnancy

Pregnancy undoubtably brings with it various physical changes, but that doesn’t mean you can’t engage in exercise and get active. And strange as it may seem, often pregnancy is the first time some women have given a thought to an exercise programme. However, with only 5.5 per cent of fitness industry professionals being qualified in pre- and postnatal exercise, finding the right information on how to train safely can be tricky. With benefits that not only help to prepare the body for labour, but aid a quicker recovery after the birth, it’s important that more information becomes readily available. Based on my own personal experience and my expertise as an ante and postnatal exercise specialist, here are my 10 tips for having an active pregnancy.

1) Healthy body, healthy mind

In the first trimester, women often experience nausea, headaches and lightheadedness, making exercise the furthest thing from your mind. However a sustainable fitness programme starts with a healthy mindset, so use this time to prepare mentally for the journey ahead. Accept the changes that your body will undergo but know that you are in control of how fit, strong and powerful you want to be. Understand that maintaining a heathy lifestyle prior to and during pregnancy not only has immediate benefits but has been proven to aid a quicker postpartum recovery.

2) Biochemistry

It’s important to understand the effects of the hormone relaxin when planning to workout in pregnancy. Initially produced around the second week of pregnancy, the role of relaxing is to relax the ligaments of the pelvic floor in preparation for childbirth. As the effects cannot be confined to the pelvic area, joint stability is affected throughout the body, meaning care must be taken to control range of movement, as the stability of various joint structures are compromised.

3) Fresh air 

Fresh air has been proven to improve a person’s mood, strengthen the immune system, aid digestion and boost energy levels. As such, you may find that although morning sickness can leave you curled up on the sofa, getting up and out for a short 20 minute walk, helps to clear your mind much more effectively.

4) Build up slowly 

Pregnancy is not the time to start overexerting yourself and pushing your boundaries. Start with small lifestyle changes that are sustainable, for example walking once or twice a week. Pelvic floor exercises are also important, as the additional weight in the uterus combined with the effects of relaxing will greatly compromise the strength of this area. Additionally, as pregnancy progresses and your centre of gravity shifts, time should be spent assessing your posture in order to prevent injury or backache.

5) To lift or not to lift?

Although pregnancy isn’t the time to test your limits, lifting weights is a great way to maintain muscle tone, core strength and bone density. As a beginner you may wish to focus on fixed resistance machines as opposed to free weights, due to the comprised stability of the joints. Resistance bands are also a great way to moderately increase the intensity of bodyweight exercises.

6) Abdominal training in pregnancy 

Exercising abdominal muscles is crucial during pregnancy, as these help to control the tilt of the pelvis, stabilise the spine and support the pregnant uterus. This abdominal strength can help to reduce backache from the increased lumbar curvature and enable you to regain strength and tone more quickly during the postnatal period. However crunches and sit-ups are not advised. Recommended safe exercises include: pelvic tilts, four point kneeling with single arm lifts, side laying hip hitch and adapted half plank.

7) Intensity

The intensity of antenatal exercise is specific to each individual. However as a general guideline the intensity should not exceed 60 – 70 per cent of a person’s maximum effort. Remember, sleep deprivation, mood and diet can affect how exercise may impact you, making the same workout less or more intense on a different day.

8) Staying hydrated 

Drinking plenty of water  is essential during pregnancy, especially if you’re engaging in exercise. Water helps your body absorb essential nutrients and transport vitamins, minerals and hormones to the blood cells and ultimately your baby, via the placenta. Be sure to sip before, during and after your workout to ensure you stay hydrated.

9) Healthy diet

A recent study release by England’s chief medical officer Dame Sally Davies aimed to end the myth that pregnant women need to ‘eat for two’. After 18 weeks the body is said to require an additional 300 calories per day to meet the metabolic needs to pregnancy. This is greater for pregnant women who are exercising, however there is no need to double the recommended daily calorie intake during the gestation period.

10) Yoga and stretching 

Yoga and stretching have numerous benefits for pregnant women, not just physically but also for a healthier mindset. Yoga can help to boost circulation and reduce fluid retention, while stretching in general is brilliant to relieve aches and pains. Posture is also improved by yoga and this can help ease back pain. Make sure to attend only prenatal yoga classes, or work with a trained antenatal professional, as stretches must be adapted for the pregnant woman to avoid discomfort and muscular strain.

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