Eating and Living

Controlled, safe exercise during pregnancy, can provide many benefits.

Exercise during pregnancy can help you feel your best both physically an emotionally. Safe exercise can also help you look your best, control your weight gain, sleep well and even prepare you for the birth ahead.

It is true that moderate exercise during pregnancy actually increases energy levels.

Exercise in pregnancy must be approached with care and sensible moderation. If you have exercised before pregnancy, you should be able to continue your routine, with your doctors consent, making modifications appropriately and carefully according to your trimester.

Consider your fitness levels pre - pregnancy, your exercise preferences and whether or not this is a high risk pregnancy. Before starting or continuing a programme it would be advised to consult your obstetrician for approval.

While exercise is safe and recommended during pregnancy, there are many guidelines to consider and remember. As pregnancy advances, even the fittest may not be able to exercise at their pre pregnancy levels.

The goal of exercise during pregnancy, should be to maintain or improve muscle tone, enhance or maintain fitness and flexibility, decrease the risk of excess weight gain and optimise your sleeping patterns and mood.

This is not a time to train for a marathon or take part in strenuous activities.

Whilst exercising, keep these safety considerations in mind:

Strive to keep heart rate slightly elevated. Never exercise to a point of being out of breath, as this will limit the oxygen needed by your baby.

You will find that your heart rate will elevate, and you will get out of breath more quickly, than it did before pregnancy. This is due to the essential hormones working within, increased weight gain and oxygen required now that you are breathing for two!

Do not sustain an exercise calss for longer than 40 minutes, in order to sustain your blood sugar levels.

Be careful not to overheat. An elevated core temperature is harmful to your baby. Stay well hydrated. You will require increased fluid intakes during pregnancy. Try to drink filtered water for optimum health. You should also take frequent breaks to re-hydrate whilst exercising.

LISTEN TO YOUR BODY. ACCEPT YOUR LIMITATIONS!

Whilst pregnant, do not lift heavy weights. Your weight training routine should focus on toning and mild strengthening, using light weights and higher repetitions as opposed to heavy weights with few repetitions. Do not start an intense weight training programme during pregnancy. Wait until full recovery and doctors approval has been given after the birth of your baby.

Use your own body for resistance for your lower body toning, performing squats or leg raises whilst lying on your side. Seek professional help, to ensure safe and effective exercise.

Do not lift heavy weights above your head. This should not be done so to avoid back strain and injury.

Remember hormones released during pregnancy will make your joints less stable and more prone to injury. Use caution to avoid twists and sprains.

After fourteen weeks (first trimester), avoid performing exercises whilst laying on your back. The weight of baby will compress important blood vessels, decreasing the blood flow to your baby.

Concentrate of pelvic floor exercise, gentle abdominal tone, correct posture and breathing.

It is essential to remember that no matter how much exercise you are accustomed to, as a pregnant lady, strenuous exercise must decrease as your pregnancy progresses.

Always remember to eat a healthy well balanced wholemeal diet, get plenty of rest, and never over exert yourself. It must also be remembered that exercise during pregnancy is not always safe for all pregnant women, which is why you should consult your obstetrician before exercise, explaining exactly what type of exercise you want to engage in, your pre pregnancy fitness levels and routine, and all symptoms and pregnancy related concerns your are experiencing.

Never exercise on an empty stomach. Take a light snack within the hour before commencing your exercise routine. And always remember to take regular sips of water before and during and after exercise.

Women with a history of medical problems such as high blood pressure, diabetes and thyroid disease, should exercise ONLY with their doctors approval.

After the birth of your baby, it is strongly advised to only return to a gentle, progressive exercise routine once your six week check up has been approved.

Exercise and the Diabetic Pregnancy

Safe exercise during pregnancy provides many psychological and physiological benefits during pregnancy. This is especially true if you are pregnant and diabetic.

Mild regular exercise has been shown to:

Decrease amount of insulin needed

Improve diabetes control

It is of great importance to check with your doctor before attempting any new exercise activity. The following can be done by most diabetic pregnant ladies:

Walking

Low intensity jogging

Swimming

Stationary cycling

Intensity and duration of such activities will depend on fitness levels before pregnancy. Again, please seek medical advice before commencing a new exercise programme.

Pregnant women burn carbohydrates at a greater rate during exercise. As a result, hypoglycaemia (low blood sugar) may occur when exercise is prolonged or strenuous.

Blood sugar levels usually remain unchanged for the first 30 minutes. It is not advised to increase energy levels for longer than this time during a ante - natal movement to music class, as blood sugar levels may be lowered, as explained above.

A light snack and drink is recommended to be taken half and hour before exercise.