Pre and Post natal exercise 

The benefits of exercise during pregnancy

Mum:

• Reduce pregnancy symptoms, back ache, constipation, swelling, bloating.
• Prevent wear and tear on joints by stimulating synovial fluid.
• Help you sleep better.
• Reduce stress levels.
• Helps control weight gain.
• Helps improve moods.
• Helps with posture.
• Helps prevents leg cramps.
• Promotes muscle tone, strength and endurance.
• Allow mum to feel in control.

Baby:

• Happy mummy, means happy baby.
• Increase in Oxygen flow to baby.
• Improved placental function.
• Recent research has shown increased autonomic responses in foetus, i.e. lower heart rate and breathing.

Exercising in 1st Trimester

Currently it is only recommended for women who have been previously exercising consistently to continue with exercise during the 1st trimester.

Exercising in 2nd Trimester

For non exercisers it is recommended that they exercise for 30-60 minutes, 3 times a week, at a moderate intensity, building this up to 4/5 times a week. For the previously exercising women, it is recommended that they exercise up to 5 times a week.

Exercising in 3rd Trimester

Keep up frequency, but lower intensity accordingly.

Exercise should be comfortable at all times; you should be able to hold a conversation throughout the exercise.