CJ'sFitbumps

Most women at some point during their pregnancy suffer with morning sickness to some degree.  Whether it be experienced actually in the morning, during the afternoon or last all day there can be no doubt that an expectant mothers normal exercise routine is disrupted by the feelings of nausea, weakness, hot sweats and vomiting.

Waking up feeling like the only thing you want to do is run to the bathroom rather than run to the gym of course means your exercise activity will be reduced, however it does not need to be removed altogether.

When you are used to following a structured training program, when the feelings of nausea, tiredness, weakness and vomiting kick in, exercise can be the last thing you want to do.  A routine can be maintained in terms of structure however the intensity will need to be dropped a few notches.

Exercising during pregnancy has many benefits for an expectant mother and can actually help to manage the symptoms being experienced.  Moving on a daily basis helps to get the blood flowing and the increased oxygen energises and invigorates both mum and bub.

Ideal activities include a gentle walk, swim, light weight resistance workout, pregnancy class or yoga session.  Whatever activity is undertaken, your heart rate should be kept below 140bpm, breathing should not become laboured or held as this increases blood pressure plus care should be taken to not overheat.  Always sip water as you workout to maintain body temperature.

If you find you wake up feeling like you want to roll over, then do it.  This means you will not be tired all day plus the feelings of sickness will pass so later in the day you most likely feel that you want to exercise.  Learn to listen to your body and take extra rest that you would normally.  Right now your energy is being used to grow a new baby and this is the priority.

You may also find that it takes you longer to get moving in the mornings so set your alarm for 30 minutes later then take your time.  Feelings of sickness can be alleviated by sipping on herbal tea and should you chose to go and exercise then a small meal is recommended to give you energy and maintain blood sugar levels.

The majority of women experience the most discomfort in their first trimester and find that as they move into the second they become more energised and want to become active.  If this is you then always make sure you get clearance from your medical professional and discuss a suitable program with your Trainer.

 

Exercising whilst pregnant has a number of benefits including a healthier easier pregnancy, reduced aches and pains as well as positive mental endorphin release.  It is not the time to kick start a brand new training program nor is it the time to start one if you have been sedentary for a while.  Pregnancy is a time to look after yourself and nourish your baby whilst nurturing each phase of growth and adjusting to the developments that come with it.

I exercised for most of my pregnancy yet adapted my normal routine extensively and shifted focus to kinder, gentler exercise styles and I would highly recommend this for any woman whilst she is carrying her bump. Walking, swimming, gentle stretches, pregnancy yoga and meditation being top of the list.  Now is not the time to be sweating it out in a spin class, pounding out miles on the treadmill or lifting excessively high weights in the gym.

If you are exercising regularly, here is what you need to know to ensure safety first for your bump and you.

1. Wear a heart rate monitor and avoid raising your own heart rate above 140 beats per minute.  When you are at rest and not exerting yourself your bump’s heart rate sits about 120-160 bpm and any raise in your heart rate and body temperature has a direct influence on raising theirs
2. Avoid any sort of abdominal crunch move, especially after 8 weeks.  Your abdominals are trying to stretch lengthways and width ways during pregnancy to allow for growth of the baby so switch to static holds instead
3. Avoid laying down on back after around the 17 week mark as this could interfere with the flow of blood and nutrients to the placenta of the developing baby as well as cause dizziness for mum
4. Avoid high impact exercise as this puts undue pressure on the pelvic floor area which is already becoming stretched as the pelvis widens to prepare for labour
5. Always ensure you can maintain a conversation whilst exercising and limit exercise sessions to 30 minutes max

 

As always, do ensure you have your midwife or GP’s approval to exercise and follow any advice you have been given specific to you by a professional