Moves with Abbie PT – Female Personal Trainer Gloucestershire

EXERCISNG SAFELY DURING PREGNANCY

Finding out you are expecting can be one of the most exciting times, but it can also feel very overwhelming. There is a lot of information thrown at you around what you should and shouldn’t be doing, exercise can often be at the forefront of this topic. 

There are so many myths around exercising throughout pregnancy. Here are 4 myth busters, to hopefully give you some peace of mind that it is safe to exercise and move throughout your pregnancy, whether you were active before or not.

I CAN ONLY CONTINUE EXERCISING IF I DID BEFORE…

This is certainly not true.

Being physically active during pregnancy has huge benefits and outweighs being sedentary. During pregnancy, there are a lot of changes going on in your body, such as:

• Reduced mobility – this includes in the diaphragm due to the ribcage widening
• Increased pressure on your abdominals and pelvic floor muscles
• Increased anterior pelvic tilt
• Weight gain – from baby, fluid retention, breasts
• And so much more

By not exercising, these can be exacerbated further. 

Gentle regular movement can be hugely beneficial as it can help to reduce the aches and pains your body may be experiencing from adapting to the above changes. It can also support your body through these changes too. As always, it is always important to check with a healthcare professional to ensure you are safe and have no complications prior to starting. That doesn’t mean it has to be high intensity or sweating. Starting off with a gentle walk with some music or with friends and family, Pilates, and body weight strength exercises. Prenatal fitness classes led by a specialised pre & postnatal fitness instructor are always a great class to join. Not only are you reassured that you are going to be exerting safely for you and baby, it is also a great way to meet new mums-to-be and be able to share the journey with others in the same position as you. 

EXERCISE MEANS I HAVE TO BE SWEATING AND BEING OUT OF BREATH…

There are so many misconceptions around exercise, that you always have to be sweating, out of breath and aching after to have a good workout (pregnant or not) – this simply isn’t true. As I have mentioned above, Gentle movement can be very beneficial for the body and baby. This could be going for a walk, going swimming, taking part in a class such as Pilates or yoga, or just doing some gentle stretching and mobility exercises on a mat, all of which release natural endorphins to which help to make you feel good and is a natural reliever of stress and anxiety. 

You may have also been a keen exerciser prior to being pregnant and scared to push your body to the point of sweating again. Again, this is a completely normal feeling, but it is safe for you and your baby. It goes without saying, it is always vital to listen to your body, and never work to the point of exhaustion or overheating. Taking plenty of rests to ensure you never reach the point of feeling breathless and ensuring you are taking on water throughout is always recommended. However, getting the blood pumping throughout pregnancy has its benefits by strengthens your heart and blood vessels, reducing the risk of gestational diabetes and back pain, and again a brilliant way to release those natural endorphins to make you feel good.   

I FEEL TOO TIRED TO EXERCISE…

Juggling pregnancy and everyday life is hard, especially if you are suffering with the symptoms such as morning sickness or nausea, feeling fatigued, body aches, etc. Exercise and movement can often be the last thing on your mind. But actually, gentle movement, going for a walk or low intensity exercise can be better than doing nothing. Exercise and movement as previously said not only releases the natural endorphins to make you feel good, it can actually help to make you feel energised, and helps your mind, with giving you clarity and focus to continue your day. It doesn’t have to be hours on end (which isn’t recommended anyway!) But even just 5-10 minutes, can promote these benefits within the body and mind. 

I CAN’T DO ABDOMINAL EXERCISES AS IT MIGHT HARM MY BABY…

Although there are definitely some core exercises that should be avoided during pregnancy (such as any crunching movements, or being flat on your back for any length of time during your second and third trimester) actually, a lot of core exercises can be very beneficial and support you both through labour and recovery after. It is vital to work on deep breathing, connecting your movement to your breath and including pelvic floor can be hugely supporting throughout your pregnancy journey.

Based at Raff PT Studio, Gloucestershire, Abbie is a pre & postnatal specialist, delivering Bump Birth Baby Fitness Class. This class is suitable for all trimesters of pregnancy and postpartum recovery. Located in a beautiful setting, the greenery around the studio helps to create a sense of calm, whilst knowing you are exercising safely in a fun, non-judgmental and relaxed environment. The aim is to improve your strength, mobility, fitness, posture and confidence. But the biggest aim is to get you feeling like you and comfortable in your own skin, whether pregnant or postpartum. All exercises are scaled, so you only work to the level you feel comfortable with. With on-site parking, toilet facilities, and being able to bring your baby (up to the stage of walking), it is not only a great way to safely move your body, socialise, it is also time for you! 

Interested in finding out more? Fill in your email below for more information regarding the class or how Abbie can support you throughout your pregnancy journey and beyond.