TRAINING PRE-NATAL
If you are planning for pregnancy, maintaining a good level of fitness can help to set the foundation for a healthier and more comfortable pregnancy journey. Establishing a routine that focuses on strength, flexibility, cardiovascular health and pelvic floor stability is key.
Cardio: Incorporating low-impact cardio activities like walking, swimming, or cycling can boost cardiovascular health without putting too much strain on the body.
Core & Pelvic Floor Work: Begin to incorporate pelvic floor exercises into your routine. A strong pelvic floor supports the weight of the growing baby and can aid in delivery and postpartum recovery.
TRAINING DURING EACH TRIMESTER
As your body changes throughout pregnancy, your training approach will need to adjust to accomodate these changes. Here’s a breakdown of what to focus on during each trimester:
First Trimester (Weeks 1-12):
Many women can continue with their pre-pregnancy exercise routine during the first trimester, as the body hasn’t yet undergone significant physical changes. However fatigue and nausea are common, so listening to your body is essential.
What to do: Keep exercises low to moderate intensity and avoid overheating. Continue with strength training, cardio, and pelvic floor exercises.
Modifications: If experiencing dizziness or nausea, reduce the intensity or duration of workouts.
Second Trimester (Weeks 13-26):
By now, the bump will be starting to show, and changes in posture may affect your balance and how you exercise.
What to do: Focus on exercises that strengthen the back and support the growing belly. Incorporate more core stability work while avoiding exercises that involve lying flat on your back for extended periods of time, as this can impede blood flow.
Modifications: Avoid movements that could cause abdominal trauma (e.g. contact sports). Opt for seated or supported exercises when working on strength.
Third Trimester (Weeks 27-40):
As the due date approaches, the body becomes less agile, and energy levels may decrease. Gentle exercise and movement can help alleviate discomfort and keep you feeling strong.
What to do: Prioritise low-impact exercises, gentle stretching and pelvic floor work. Walking, swimming, and pregnancy yoga are great options.
Modifications: Focus on posture and balance. Avoid exercises that could increase the risk of falling or putting too much strain on the abdomen and lower back.
General Modifications when training
- Adjust the intensity
- Use Props for Support
- Core Considerations
- Listen to Your Body
It is essential throughout your pregnancy to adapt your exercise routine to ensure safety and comfort.
HOW THE BODY CHANGES DURING PREGNANCY
During pregnancy, the body undergoes numerous changes to support the growing baby. Hormonal shifts play a significant role, with an increase in hormones like progesterone and relaxin, which help relax the ligaments and prepare the body for childbirth, but can also lead to joint instability. The cardiovascular system adapts by increasing blood volume by up to 50%, raising the heart rate, and sometime causing symptoms like dizziness. Additionally, respiratory changes occur as the growing uterus pushes against the diaphragm, making breathing feel more difficult, while the body increases oxygen consumption to support both mother and baby. The musculoskeletal system also adjusts, with the added weight and shift in the centre of gravity leading to changes in posture, often resulting in back pain. Lastly, the immune system becomes more suppressed to prevent the body from rejecting the foetus, which can make pregnant women more susceptible to infections. Understanding these changes is key to modifying exercise routines to ensure a safe and healthy pregnancy.
During pregnancy, the body undergoes numerous changes to support the growing baby. Hormonal shifts play a significant role, with an increase in hormones like progesterone and relaxin, which help relax the ligaments and prepare the body for childbirth, but can also lead to joint instability. The cardiovascular system adapts by increasing blood volume by up to 50%, raising the heart rate, and sometime causing symptoms like dizziness. Additionally, respiratory changes occur as the growing uterus pushes against the diaphragm, making breathing feel more difficult, while the body increases oxygen consumption to support both mother and baby. The musculoskeletal system also adjusts, with the added weight and shift in the centre of gravity leading to changes in posture, often resulting in back pain. Lastly, the immune system becomes more suppressed to prevent the body from rejecting the foetus, which can make pregnant women more susceptible to infections. Understanding these changes is key to modifying exercise routines to ensure a safe and healthy pregnancy.
Safe Return to exercise Postpartum
“Rebuild from the inside out”
Postpartum recovery will look different for every mother and everyone’s journey is unique. Fatigue, sleep deprivation, and the physical demands of caring for a newborn will affect how you feel and what you can manage.
Initial Recovery (First 6-8 Weeks):
During the immediate postpartum period, rest & gentle movement are the priorities. Focus on pelvic floor exercises and breathing techniques to aid recovery. A mother’s body has just been through so much change, there is no need to rush back into any routines.
Postpartum Check-Up:
Before returning to any exercise, clearance is needed from your healthcare team (GP & Obstetrician) at the 6-8 week postpartum check up. This is to ensure that the body has healed sufficiently, especially if there were complications at birth.
Gradual Progression:
- Start with low-impact activities, such as walking and gentle pelvic floor exercises.
- Reintroduce strength training with light weights, focusing on core and pelvic floor stability.
- Avoid high impact activities, heavy lifting and intense core exercises until the body has regained strength and stability.
– Ella Richardson
