Pregnancy is an exciting and exhaustive journey. Whether you are trying to conceive or you are already a proud mummy, motherhood is a ceaseless, selfless struggle toward one of the greatest gifts we can receive as a human being, becoming a parent. From the moment that you decide that you are “ready” and the time is right, until…well, perhaps their University graduation, your child’s health and wellbeing are at the forefront of your priorities. Making healthy choices, such as having proper nutrition, and starting or continuing an exercise program are essential when trying to conceive, during pregnancy, and post natal.
The old fashion notion that pregnant women are fragile beings, who shouldn’t exert themselves, is no longer. Gone with it is the idea that a pregnant woman “eats for two.” We all know the importance of exercising and having good healthy eating habits for all people, so that importance becomes even greater during pregnancy. With the help of a good fitness trainer who is certified and experienced in training this special population and who works closely with your doctor, your chance of conception, your pregnancy and labour, and your post childbirth recovery can all be greatly improved.
Here are a few of the benefits of exercise during pregnancy:
Increased maternal aerobic fitness
Promotes appropriate body fat/weight gain
Facilitates labour (think endurance here)
Prevents the onset of gestational diabetes
Improves circulation and reduces the incidence of varicose veins
Improves posture and muscular balance (essential to counter the shift in your centre of gravity)
Improves core strength
Increases postpartum recovery
Increases self-esteem, self-confidence and helps you cope with the physical changes
Every pregnancy is unique and a personalized program should be developed with both a trainer and a doctor. However, in general and depending on which week of pregnancy you are in, exercise can be adapted to include 3-5 sessions per week, at a moderate intensity, for a maximum of 30 minutes per session, doing non-weight bearing, low-impact movements. Activity that imposes the risk of abdominal trauma, exposure to hot, humid or high altitude conditions should be avoided.
Fitness Anywhere trainers are educated and certified in Pre/Post Natal Fitness and follow the American College of Obstetricians and Gynecologists, as well as the Canadian Society for Exercise Physiology’s guidelines very closely. If you have any questions, talk to your doctor. To learn more about the importance of exercise for pre and post natal women, call us today.