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You can be Healthy and fit while pregnant – 10 Tips and Tricks

Jul 29th, 2017

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Category: Back Pain

You can be Healthy and fit while pregnant – 10 Tips and Tricks

31 Weeks Pregnant

31 Weeks Pregnant

As I write this article, 36 weeks pregnant with my 2nd baby, I can’t believe how fast time is going.  I have had many mums and mum-to-be ask me what I did to recover so fast after my 1st – as well as keeping fit and strong with number 2.  A bit about me, I am the owner of a Personal Training facility that specializes in High Intensity resistance Training (HIT). Sessions are 25 min long and only preformed once or two times a week. Yes, that is it. Haven’t been in to see us yet, come and try our 2 sessions for $29 introduction offer.

Below is 10 points I tried to incorporate into my fitness regime even though I had Pelvic Arthropathy (Soft bones syndrome) and High Blood pressure (gestational hypertension) in the last trimester for both of my pregnancies. *

The benefits of moving more during pregnancy begin immediately and lasts your whole life. Your baby will start reaping the benefits in utero, too.

  1. You’re likely to gain less weight.Research shows you might put on 3kg’s less than pregnant women who don’t work out, while still staying within the healthy weight-gain range.
  2. Labour and delivery may be easier.No guarantees, of course, but strong abs and a fit cardiovascular system can give you more oomph and stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58% less likely to request pain medication during labour than non-exercisers.
  3. You’re less likely to cry, “Oh, my aching back.”Some two-thirds of pregnant women experience back pain, but workouts can offer relief. Exercise during the second half of pregnancy seems to be especially helpful.  I did a water aerobic class once a week that helped heaps with my back pain (A gentle one at YMCA with old the older ladies… it was so funny, fun but enjoyable)
  4. You’ll get positive attention.Everyone smiles when they see a pregnant woman on a power walk. No one is more popular at the gym than the pregnant woman on the biceps machine!
  5. If you work out in water, you enjoy a wonderful sense of weightlessness.For some women, swimming or water aerobics may be their only relief from painful feet and ankle swelling.
  6. You’ll likely experience less leg swelling.Your body retains more fluid during pregnancy, and your growing uterus puts pressure on your veins, impairing the return of blood to your heart. Exercise can limit swelling by improving blood flow.
  7. You’ll bounce back faster after delivery.Compared with new moms who were inactive during pregnancy, those who exercised are more likely to socialize and enjoy hobbies and entertainment post-baby. They just seem to cope better with the demands of new motherhood.
  8. You feel more in control.When your body is changing in all kinds of wacky ways and your entire life is about to be transformed in huge, unknown ways, a regular exercise routine offers consistency and the knowledge that you’re doing something great for both yourself and your baby.
  9. You look better.Exercise increases blood flow to your skin, enhancing that pregnancy glow. Plus, when you’re calmer and fitter, it shows.
  10. Your labour may be shorter.A landmark study found that among well-conditioned women who delivered vaginally, those who had continued training throughout their pregnancy experienced active labour for 4 hours and 24 minutes compared with 6 hours and 22 minutes for those who’d quit training early on. Two hours less of hard labour is nothing to sneer at!

The 3 Best Activities For Moms-To-Be

  • Walking:Strengthens heart/lungs, increases stamina.
  • Water Exercise:Strengthens heart/lungs; reduces strain on joints.
  • Weight Training:Increases muscle tone and strength.

 

At 101 Fitness you have personal trainer each time and you work out in a private room. And it is affordable.

Haven’t been in to see us yet? Come and try our 2 sessions for $29 introduction offer.

*Individual results may vary from person to person

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