Pregnancy fitness | Fit Fab Mum

There are many Positive benefits and reasons why to continue or start exercise during all stages of your pregnancy journey and beyond. Having gone through the experience of pregnancy and post birth recovery once before and now with one on the way…I can’t recommend enough the importance of exercise and self-care during this special time in your lives. Below are just a few amazing reasons to get moving :

It lifts your mood and lowers the risk of prenatal depression (hello happy hormones!)
Increases your energy, stamina & immunity.
Your most likely to stay within the healthy weight gain range.
You train the body & mind to be strong & supported for delivery AND recovery post birth.
You lower your gestational diabetes risk.
You feel more confident with all the weird & wonderful changes taking place in your body and image.
You clear & calm your mind.
If you join a class, you feel supported, and meet other mums on the same journey. Or now you can join online communities such as FIT FAB MUM without having to leave the house and still feel supported and nurtured! 😉

The current fitness guidelines for ALL pregnant women is the encouragement to do some form of physical activity for 30 minutes, 5 days a week. This can include all things such as swimming, cycling, running, walking, strength training, yoga and stretching. You are encouraged to also cease any sports or workouts that are very high impact, heavy weights training or require lost of agility to avoid falling, injury and mindfulness that as our beautiful bellies grow, our rate of balance, control and strength can decrease. Additionally no abdominal specific work, rather exercises where we use the core as stabilizing muscles during our exercises. If we put too much strain on the ‘six pack’ ab area then there is a higher risk of diastasis recti or ab separation. Do exercises and levels of intensity you currently have done prior to becoming pregnant, however it’s not now the time to have goals to reach any PBs, run a marathon, lift those heavier weights!! This is a time to be kind, gentle, strengthen and listen to the body with ease and Support. We can get back to these extra goals post baby (And only once we have been given Dr clearance, recovered and strengthened to do so!!) The best way to measure your workout intensity for our individual levels is the rate of perceived exertion. Think if we are working at 100% effort this is a 10/10 on the scale. So we would be exhausted, out of breath, cant talk heart rates going crazy, a sweaty mess and the biggest endorphins rush – ha! This is a great way to workout for results however not now while we are pregnant! Now we are looking to lower this level of exertion to a 7/8 out of 10. So you will still feel sweaty, like your working, and warm, but you can still talk . It’s a little more comfortable. If you feel your pushing over then just allow a rest to catch your breath and then continue on a little slower. We learn how to listen to our bodies rather then pushing on with the mind. Relaxin…that wonderful pregnancy hormone that has an important role helping the ligaments & joints in the body (most importantly the pelvis) become lax/stretchy and allowing for growth and delivery of the baby. This same hormone can also causes havoc elsewhere in the body and can affect your workouts and the movements. Be mindful of over stretching and in all exercises the range of motion. Lower your pace if you feel any pain or instability and concentrating on range of movements/techniques throughout to avoid any incidents. Use the wall, a chair etc if you feel you need support and don’t bend so deep in moves such as squats, lunges etc. Remember to be kind to yourself as in those early days of pregnancy we can become out of breath just walking down the hall, fatigued to the point of bedridden, crazy mood swings, and morning sickness/nautiousness that lasts for days! (Some lucky mummas wont have any of this 😉 Super Jealous!!) I felt hungover for most of my Trimester 1 so I feel you mummas that are going through any of this, it should ease of after week 12/13 (fingers crossed!) . While working out around these symptoms listen to what your body needs rather than mentally pushing on and do some exercise when you feel you have the energy and brain capacity. Even doing half a workout or walking around the block will help the body stay well and possibility ease the symptoms. Now Mummas it’s time to start moving that beautiful body and set the tone for the healthiest pregnancy you can have. Written by Jade Geyser 20/11/2018

Benefits and guidelines to pregnancy fitness.

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