Kerryn Boogaard Kerryn Boogaard
Beverly Goldsmith Beverly Goldsmith
Zoe Bingley-Pullin Zoe Bingley-Pullin

Active pregnancy:

Fitness First's pre- and post-natal specialist explains the importance of keeping active when energy levels are waning.
By Tammy Potter
Date: April 30 2015
Editor Rating:
mop-pregnant-woman-exercising
I liken exercise during pregnancy to an elixir of life. If you bottled all the positive effects exercise can have, not only on your body but your unborn child, I don't think you’d find one person that wouldn't buy it.  
 
Not only does it help you sleep better and feel less exhausted but it also helps increase your energy levels, your general sense of wellbeing, and helps promote a more positive self-image. 
 
Research on exercise during pregnancy has shown a decrease in the likelihood of gestational diabetes, varicose veins and haemorrhoids along with improving the functional capacity of the placenta, decreasing the length of labour by up to one-third along with decreasing the stress felt by your child during labour. 
 
Unfortunately though, even with all the positive benefits to you and your unborn child, exercise is generally the last thing you may feel like doing when you’re expecting, and in many cases unless you’re seeking professional help, a lot of expectant mothers are too scared to exercise due to lack of knowledge around what is safe. 
 
Part of the reason pregnant women find their sleep is being interrupted is their raised body temperature. However, one of the positive side effects to exercise is that although while exercising your body temperature is raised, a few hours later the body temperature is lowered below where it was previous to exercising. This is the same thing that happens when our bodies prepare for sleep. 
 
Exercise in general promotes an increase in blood flow. This improves the flow of oxygen and nutrients carried to the muscles, increasing their ability to produce more energy.  
 
During pregnancy, this has a flow-on effect that can help your baby better prepare for the stress of labour. Since the baby will be used to the intermittent reduction in oxygen and blood flow that it experiences while you exercise, it will not be shocked when this happens during pregnancy.   
 
You want to prepare your body for labour the best way possible. Continuing to exercise throughout your pregnancy, specifically with weight baring exercises, is one of the best ways to prepare your body for the stress of labour. 
 
An anecdote I always use when likening exercise during pregnancy to general exercise is training for a half marathon. When asked, most people who have completed a half marathon would tell you they prepared for this by completing anywhere between 8-12 weeks of training (at a minimum) to be able to cross that finish line.   
 
A half marathon at a reasonable pace takes approximately 2 hours. Labour can take up to 24-36 hours in total. You want to be prepared for this the best way possible, and by continuing to exercise throughout your pregnancy, it is only adding to a more positive experience. 
 
The main consideration I instil in all my expecting mothers is to listen to your body when exercising.  If you feel like you’re working too hard you generally are; if something doesn't feel right, stop doing it. Trust yourself no matter what anyone else is telling you because no-one knows your body better than you do. 
 
Energising Workout for soon to be and new mums 
 
This great workout requires little equipment, helps increase blood flow and re-energise the body, even when feeling exhausted. This can be done safely during pregnancy as well as once baby has arrives. 
 
3 sets of 15 reps 
 
A1. Swiss Ball Single Leg Wall Squat 
A2. Swiss Ball wall push up 
A3. Kettle Bell Sumo Squat 
 
Rest 1 minute between each set and repeat three times 
 
B1. Swiss Ball Hip Extension 
B2. Renegade Row (on knees) 
B3. 4 Point horse stance 
 
Rest 1 minute between each set and repeat three times 
 
Ensure you adequately warm up and cool down.  For a 45-minute work out you want to be looking at 10 minutes warm up and cool down. 
 
* * *
For further information about exercise during pregnancy, get in touch with Tammy via Fitness First
Share This Tweet This Email To Friend
Recent Comments
9 Total Comments
waa ar says: 2016 09 19
Rating:

it was a magnificent opportunity to visit this sort of site and I am glad to know. much obliged to you such a great amount for allowing us to have this open door..  instagram followers instagram likes

waa ar says: 2016 09 30
Rating:

It proved to be Very helpful to me and I am sure to all the commentators here!  blog comments

eliza jhon says: 2018 01 28
Rating:

This is a good post. This post gives truly quality information. I’m definitely going to look into it. Really very useful tips are provided here. Thank you so much. Keep up the good works psd to responsive wordpress

eliza jhon says: 2018 01 28
Rating:

This is a wonderful article, Given so much info in it, These type of articles keeps the users interest in the website, and keep on sharing more ... good luck youtube to mp3 converter

eliza jhon says: 2018 01 28
Rating:

Thanks for the best blog. it was very useful for me.keep sharing such ideas in the future as well. facebook video downloader

Formal Shoes says: 2018 04 11
Rating:

Almost all will agree success in internet marketing will often hinge around whether or not a decent website is employed as a promotional tool. Most do understand the necessity of creating an excellent website. Formal Shoes

gmod free to play says: 2018 04 16
Rating:

If you are obsessed to have an excellent blog, the key to get it is just on your self. It is possible only if you are an excellent Blog Writer. However, to be an excellent writer is not easy. So, here are some tips to help you shape yourself becoming an excellent blog writer.gmod free to play

Shoes brands in Pakistan says: 2018 04 26
Rating:

You have got accomplished a extremely good task. i will truly dig it and individually advocate to my buddies. i am assured they will be benefited from this website. Shoes brands in Pakistan

Shape Globe software house says: 2018 05 03
Rating:

If you need to select a blogging platform to create a new blog, you will be able to choose from numerous options. Different types of bloggers are able to avail varying benefits from each of these platforms, but if you are a beginner, then the right the Blogger platform is the right blogging platform for you. You might be curious why Blogger is appropriate for you.Shape Globe software house

View All Comments
Post a Comment
* your email address will not appear

Please enter the word you see in the image below:


Post a Comment
* your email address will not appear

Please enter the word you see in the image below:33343


Your Comment has been posted
Related Articles
pregnant-exercise
Staying active & fit during pregnancy is fantastic for mother…
Read more
kimberley-pilates
Pelvic floor strength is important for women pre and post…
Read more
happy-mum-baby
Supercharge your health for fertility & wellness with this latest…
Read more
mahliandme3
Two young mums went looking for stylish baby bedding &…
Read more
Vtech giveaway motherpedia

Win 1 of 3 VTech Toys Pack Giveaway
Playtime is so much more with VTech

Trolls-giveaway

Win 1-of-3 Trolls Prize Packs Giveaway
Let's get artsy with the Trolls!

Oral health for pregnant women - motherpedia

6 Early and Unusual Things Women Experience During Pregnancy
Are any of these familiar?

Booties-2047596 640

Baby shower gifts that expecting mums will love
Buy these for mum-to-be!

Motherpedia cover-4

A Fortnight of Foodie Experiences at East Village
A taste of East Village. What's in it for me?

Globber my too fix up cover

We Try: Globber My TOO Fix Up
A scooter that grows with your child

Throw a winning cricket pitch

3 Steps to a Winning Backyard Cricket Pitch
Ex-Adelaide Oval legend curator Les Burdett shares his tips for getting your backyard cricket pitch test match ready this summer

A bike that follows your kids life cycle - motherpedia - cover

A Bike That Follows Your Kids Life Cycle
Check out the Bunzi 2-in-1 gradual balance bike!

Motherpedia cover

More Than Fundraising
Why Events Like Relay for Life are Important

Motherpedia cover-4

A Fortnight of Foodie…
A taste of East Village. What's in it for me?

Navman-shows-parents-the-way-when-teaching-kids-to-drive

Navman shows parents the…
FREE online seminar for parents on best practices for instructing a learner driver

Legofriends-snow-festival

Head to Thredbo for…
Don't miss the LEGO Friends Snow Festival!