Women’s Fitness Specialist and Healthista Collective Expert Rosie Stockley Reveals Do’s and Don’ts During Pregnancy
Most of the demands placed on our body during exercise do not harm our pregnancy.
In fact, the adjustments we get from being active aid our pregnancy journey and certainly aid in the birth and recovery.
Physiologically, mentally and emotionally, childbirth surpasses some of the most extreme endurance events.
To build this stamina, most research suggests that maintaining an active pregnancy will allow your body to cope with the demands of the birth.
There is no activity that is better than the other. The most important thing is that you move your body more and spend less time sitting.
However, there are some things to keep in mind, from not holding your breath to holding on to what you know, here’s what you should and shouldn’t do…
Be careful the first 12 weeks!
The first trimester is generally the “riskiest” time, so it’s important to be happy and confident about any exercise you undertake.
listen to your body: take a break from the higher intensity cardio and weights
Many people choose to take it easy at this stage to ensure they are happy and not feeling anxious about their exercise choices. If you’re not currently exercising, you may just be able to stay active by walking regularly and aiming for more formal fitness work in the second trimester.
If you’re already active and feel like you need to reduce the intensity, listen to your body: take a break from the higher-intensity cardio and weights, and choose something more relaxing.
READ MORE: Exercise and Pregnancy – Your Questions Answered
Stick to familiar moves
During pregnancy it is advisable to move in a way that is familiar to you and to adjust the intensity according to your needs. The body changes a lot, so it’s good to have a benchmark of what might be “normal” for you.
The growing belly changes your center of gravity so that movements feel different
If you want to exercise during your pregnancy it’s good to get into a good routine, but maybe use a program designed for pregnancy by an experienced trainer, or if you can afford a few private sessions they can give you a great workout. get started.
The growing belly changes your center of gravity so movements feel different — you may need to change positions and watch your posture closely.
In addition, the hormone relaxin will be present in your body, making the ligaments around the joints more mobile (great for preparing the body for birth, but this can lead to instability, so be careful when exercising, with weights and not overstretched.
Find a specialized pregnancy course
There are some great prenatal yoga, pilates and exercise classes that are specifically designed to address the changes in your body and prepare the muscles for labor.
A class will work to keep you motivated throughout your pregnancy, and you’ll meet like-minded women to support you.
Alternatively, there are specialized pre- and post-natal fitness trainers who can guide you through the adjustments you might want to consider during your pregnancy exercise.
A class will work to keep you motivated throughout your pregnancy
READ MORE: Pilates For Pregnancy To Keep You Active In Your Third Trimester
Fitness Nos During Pregnancy…
It is best to consult a prenatal fitness specialist before embarking on any pregnancy fitness regimen as our bodies’ needs and fitness levels are all different.
However, these are some of the things that are contraindicated for everyone:
Holding your breath
It’s so important that the baby gets oxygen, and it comes straight from your breathing. So no effort and breath holding and no static movements like planks where it is difficult to breathe deeply.
if possible avoid lying on your back after week 12
Lie on your back
After the first trimester, the growing baby means the risk of supine hypotensive syndrome is higher. This is where the growing uterus presses on the inferior vena cava, which is responsible for returning blood to the heart.
It is important not to restrict blood flow during pregnancy, so avoid lying on your back after week 12 if possible.
Avoid raising the temperature of the fetus as this can cause central nervous system disturbances, so avoid overheating, drink water and take breaks to cool down the body, and avoid saunas and steam baths.
READ MORE: Can’t Sleep During Pregnancy? Holistic Sleep Coach Reveals 7 Simple Tips
For example, avoid planks and crunches. This is a no-no, because you want to avoid movements that cause tension in the abdomen.
avoid overheating, drink water and take breaks to cool down the body
Feel confident during your pregnancy by discussing your needs with the women’s fitness specialist Rosie Stockley†
Book your pregnancy consultation with Rosie here.
During your session, Rosie can help you find adjustments for your workouts, figure out what’s best for you at each stage of your pregnancy, and answer any questions you may have about aches and pains or particular movements.
Rosie can share her work experiences and refer you to specialists or experts in other related fields. She is also a great encouragement and will lift you up, make you feel energized and confident.
You will leave the session with a smile and the feeling that you have really taken a positive step for YOU.
Sessions are completely tailored to YOUR wishes! Maybe you need a list of exercises, maybe you just need to check in once a month to boost your confidence. We make it work for you! *Please note, Rosie cannot provide medical advice.