link_icon instagram_icon tw_icon g+icon rd dalby_pilates

Blog

By bzz1251, Jan 16 2018 01:08PM

Prologue


Whilst there is a lot of talk about postnatal exercise (which also drives me nuts!), there seems to be a lack of guidance during pregnancy. My Active Pregnancy Guide will give you the low down as simply as possible and hopefully you will grab some tips and be motivated to keep active! Regular exercise and eating a balanced healthy diet will help the development of the baby AND equip the mother’s body to do it’s job as best it can pre and post birth. Each pregnancy is different so you need to listen to your body and follow its lead. Do not compare yourself to anyone else.


This is happening to you and it is your unique journey.


At this time in your life, many people will be telling you what is happening to your body and what you should or should not be doing. Whilst it in general is well meant, it can be extremely overwhelming. Providing you are listening to your body, be confident that YOU know best and follow your natural gut instinct.



2nd Trimester Context:


During the second trimester (14 - 27 weeks) whilst your baby continues to grow, this is 'typically' the most pleasurable phase of a pregnancy (having said this I know lots of Mums where this is not the case!). You are still expending HUGE amounts of energy as the baby sucks the nutrients from you in order to double in size, develop its nervous and cardiovascular system, grow its skeleton and sensory organs - and then the kicking begins!


This fab video from the Baby Center shows you the development through the 2nd trimester.



Symtoms:


As I mentioned before, this is typically the most enjoyable trimester as the sickness, soreness and extreme tiredness often subsides. You will start to see your bump appear in this trimester which, whilst is a crazy thing, is also lovely to see and experience. Many women report feeling energetic, healthy and very positive about their pregnancy at this point. I honestly felt like superwoman during my second trimester! If this is your experience, embrace and enjoy it!


Having said this, many Mums I know do not have this light relief in their pregnancy and I really feel for them. Even still, movement and exercise can help you.




Exercise facts:


In terms of cardiovascular exercise for the average women (i.e. not an athlete), at this point high impact activity is generally not advised as it puts too much pressure on your pelvic floor and can damage this vital part of your body. The weight of the baby is already putting extreme strain on the pelvic floor, bouncing around on top of this is only going to put it under more strain and can increase the risk of Pelvic Floor Dysfunction.


At 16 weeks the general guidelines also state that you should not lie flat on your tummy (not that you would want to unless you are crazy!) or flat on your back. This is not to say that if you wake up in the night lying on your back you should worry, its just that in this position for an extended time, the weight of the uterus can press on your major vein which returns blood from your lower body to your heart. It can also restrict the flow of blood to the placenta and baby.




Tips and advice:


My personal advice is to try and move/exercise daily during this trimester. If you are generally feeling good, make the most of it. Focus on;


strengthening your deep core (pelvic floor, transverse abdominis, multifidus with diaphragmatic breathing)

strengthening and correcting your posture

strengthening your legs and glutes (bum)

gentle cardiovascular exercise (brisk walking, swimming, recumberland bike, cross trainer)

gentle short stretches for the body to open up tight and overused muscles

All these things will help to ease aches and pains and support your body as it grows and prepares for birth and perhaps more importantly, beyond birth! Although many women (the first time round) really focus on the birth, the ‘beyond’ part of your journey lasts a life time not just 40 weeks. I train women who did nothing on their first pregnancies, and then trained with me during their second pregnancy and the difference on how they feel and how they recover after birth is incomparable.


Now you have had the time to physically and mentally adjust to your 'new' reality, you will hopefully have more confidence in your body. Personally I exercised more frequently in my 2nd trimester than my 1st as the nausea and tiredness had disappeared.


I continued with walking daily, Pilates and Yoga classes (x2 per week), swimming (x1 per week), strength training and some cardiovascular exercises on the bike and cross trainer (x1 per week but not quite as consistent as the others).


All the exercise I did was tailored appropriately adapted. I.e. for Pilates I propped up my upper body so I was not lying flat, for Yoga I started going to Pregnancy Yoga classes and I did shorter sessions of strength and cardiovascular exercise.


My main piece of advise is to exercise and truly embrace this trimester. Always seek professional advice from qualified instructors on how to adapt appropriately. Even better if you can afford it, seek out pregnancy classes or train with a qualified and confident trainer. Remember, your focus on exercise has changed from before and your drive and aim to keep fit and healthy is totally different to everyone else who is not pregnant. Being surrounded by people in the same boat as you or who completely understands what is best of you at the moment is priceless.





PLEASE NOTE YOU SHOULD ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING ANY CHANGES TO YOUR EXERCISE REGIME.


IF YOU FEEL DIZZY, UNWELL, BREATHLESS OR PAIN IN ANY WAY YOU SHOULD STOP WHAT YOU ARE DOING AND IF THE SYMPTOMS PROCEED SEEK MEDICAL ATTENTION.



By bzz1251, Nov 29 2017 10:08AM

Prologue:


Whilst there is a lot of talk about postnatal exercise, there seems to be a lack of guidance during pregnancy. My Active Pregnancy Guide will give you the low down as simply as possible and hopefully you will grab some tips and be motivated to keep active!


Regular exercise and eating a balanced healthy diet will help the development of the baby AND equip the mother’s body to do it’s job as best it can.


Research has also suggested that the benefits of exercising whilst pregnant can be reaped by the mother 10, even 20 years later!


Each pregnancy is different so you need to listen to your body and follow its lead. Do not compare yourself to anyone else. This is happening to you and it is your unique journey. At this time in your life, many people will be telling you what is happening to your body and what you should or should not be doing. Whilst it in general is well meant, it can be extremely overwhelming. Providing you are listening to your body, be confident that YOU know best and follow your natural gut instinct.



1st Trimester Context:


During the first trimester ( 0 - 13 weeks) your body goes through rapid changes! This is likely to be the trimester where on the outside it looks like nothing much is happening, but on the inside your body is being transformed! Your body is working in absolute overdrive to develop the fertilised egg, which has successfully attached to the womb lining into a teeny tiny person! The amount of energy this requires is inconceivable. Not only does the embryo grow in size, but it is developing primitive organs, facial features, fingers, toes, and the spine and brain are even visible at this point - amazing!


The Baby Center has a great video and shows you the development through the 1st trimester.



Symtoms:


It is very common for women in the 1st trimester to suffer from sickness, nausea, sore breasts, breathlessness and extreme tiredness which can effect your ability and desire to exercise! Yes, in many ways it feels like the worst trimester and personally it hit me like a tonne of bricks!



Exercise facts:


From a physiological perspective, providing you are having a ‘normal’ pregnancy, you are actually able to carry on with your existing exercise schedule. One thing from the start, avoid fast rotating (twisting) from the waist as this 'can' damage the connection from the baby to the womb.


Despite the embryo/foetus being at the most vulnerable stage, it is highly unlikely for you to cause any damage from exercising. Most complications come from the genetic make up which is something you are not in control of. In fact, physical activity has been found to help to elevate nausea and tiredness!


With this said, common sense prevails. You should bear in mind the physical environment in which you are exercising in. For example, if you are a cyclist, boxer or runner, there are external factors which need to be taken into account from a safety point of view. It does not mean to say you have to stop yet, however you may want to take extra precautions.



Tips and advice:


My personal advice is to exercise when you feel good; sleep when your body feels tired (I know this is not always possible); eat when you feel hungry!


For me, I felt pretty rubbish for the first 13 weeks so I did loads of walking every day (I had to because of my job) and when I was not feeling too nauseas I carried on with Pilates reformer and Yoga classes adapting where necessary. I exercised in the gym with weights and cycled on the bike. Let me be specific though, I went many weeks without doing ANY exercise other than walking.


In addition, ensure you have a well fitting sports bra as ligament damage in the breasts can be painful - it is a serious matter!


Now go, get out there and exercise! Feel confident that you are doing something good for you and the growing human inside!




PLEASE NOTE YOU SHOULD ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING ANY CHANGES TO YOUR EXERCISE REGIME.


IF YOU FEEL DIZZY, UNWELL, BREATHLESS OR PAIN IN ANY WAY YOU SHOULD STOP WHAT YOU ARE DOING AND IF THE SYMPTOMS PROCEED SEEK MEDICAL ATTENTION.



 

yogandha-logo-web sparkgrowthpartners_franklinmethod-1