Is exercise safe during pregnancy and what are the benefits?
It’s important to get the go ahead that you’re safe to exercise from your GP or midwife before starting any new or continuing an exercise program.
In most cases, exercise is safe during pregnancy.
You will usually find it is even recommended. Typically, if you were physically active before you were pregnant, it is likely safe to remain active during pregnancy.
More than likely, your healthcare provider will tell you to remain active, as long as it is comfortable and there are no other health conditions suggesting otherwise
The benefits: there are many benefits when it comes to exercise whilst being pregnant, here’s just a few:
Helps to reduce backache, bloating, constipation and swelling
Your baby will be born with a stronger heart and lungs
Potentially increase your energy levels and boost your mood as well as helping you sleep better.
Promotes muscle tone, strength, and endurance
improve your recovery
Will breastfeeding help me lose weight?
For some women yes. However a lot of women find that they hold onto body fat whilst nursing. Breastfeeding mums often feel hungrier, so they eat more, new mums are often stressed leading to an increase in cortisol (our stress hormone) which can often lead to furter hunger.
Hormonally some women’s bodies may try to hold onto fat stores to provide energy for breastfeeding, this would then reduce the amount of body fat mum’s are able to lose.
How long will it take to get back in shape and lose weight after pregnancy?
You need to give yourself time, it took nine months of ongoing changes to create your baby so give yourself at least 9 months for your body to return close to your pre pregnancy weight/shape, (this will be dependent on how much weight you gained).
Avoid being too restrictive with calories and over exerting yourself with too much exercise this will cause too much stress on your body and do you no favours.
Just allow yourself time and don’t place too much pressure on yourself.
will dieting have a negative impact on my milk supply?
The short answer is no.
Physiologically the body will give preferential treatment to your baby as baby is your body’s priority right now. It would be the mother who would suffer from any deficiencies and not the baby if that were to happen.
The amount of food you eat doesn’t really change the amount of milk you produce.
When can I return to exercise after having my baby?
Vaginal birth I recommend waiting at least 8 weeks before returning to exercise, prior to this light exercise e.g. walking and gentle core exercise is recommended when they feel comfortable.
C-section mums i recommend a minimum of 10 weeks before you start exercising again. you need to give yourself a long enough recovery period.
I always recommend taking a visit to a women’s health physiotherapist before returning to exercise at 6 weeks post, this is for both c-section and vaginal birth mums.
You will have your pelvic floor and diastasis (abdominal separation) checked.
How much should I exercise during pregnancy?
Ideally, pregnant women should get at least 150 minutes of moderate intensity exercise every week. Aim for 3-4 sessions per week. e.g. x2 weight training sessions, 1 bike class and 1 swim.
if you were previously inactive, don’t suddenly start an aggressive exercise routine, but adapt slowly - starting with 10-15 minutes per day a few times a week and build up.
If you were very active before pregnancy, you should still be able to carry on with the same workouts and modify them as your pregnancy progresses.
Always go with how you feel and take each day as it comes. if you’re unsure of certain exercise then start working with a prenatal qualified personal trainer.