Wednesday, 27 March 2019

Is running safe during pregnancy?

Running can be safe for some during pregnancy and no for others. 

ACOG’s guidelines permit running as follows:⁣
❌ Don’t have any warning signs ⁣⁣⁣
❌ Don’t have a high risk pregnancy⁣⁣⁣
✅Were an experienced runner before getting pregnant⁣⁣⁣
✅Get your healthcare providers approval⁣⁣⁣
During running, the pelvic floor functions kind of like a hammock. It needs to have stiffness to support the organs but also some “give” to bounce and absorb the impact. ⁣
ACOG’s exercise guidelines⁣⁣⁣
✅The CDC recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. ⁣
✅Examples of moderate-intensity aerobic activity include brisk walking and general gardening.⁣
✅If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Gradually increase to 30 min/day. ⁣
✅If you were very active before pregnancy, you can keep doing the same workouts with your providers approval...⁣
✅ If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss with your provider. ⁣
❌While pregnant, avoid activities that put you at increased risk of injury. (See ACOG website for specifics).⁣⁣⁣
❌ Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury. Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt.⁣
Warning signs⁣
❌Stop exercising and call your provider if you have any of these signs or symptoms:⁣⁣⁣
* Bleeding from the vagina⁣⁣⁣
* Feeling dizzy or faint⁣⁣⁣
* Shortness of breath before starting exercise⁣⁣⁣
* Chest pain⁣⁣⁣
* Headache⁣⁣⁣
* Muscle weakness⁣⁣⁣
* Calf pain or swelling⁣⁣⁣
* Regular, painful contractions of the uterus⁣⁣⁣
* Fluid leaking from the vagina⁣⁣⁣

Written by Pelvic Health specialist: Jeanice

Wednesday, 13 March 2019

The Do's and Don't's During Pregnancy Exercise

  • Congratulations.... baby is on the way eeeeeek.... So lets keep baby and you safe throughout your pregnancy workout. Follows these 10 Bullet points to help you get through your pregnancy training.
    Please listen to your body and any medical advice as not all of us women can exercise throughout...

    It is really important that you inform all exercise instructors of your pregnancy even if you are not showing yet, as they will need to modify some of the exercises.

  • Do not train to exhaustion. Always work to a max of 70% of your maximum effort. (You may feel like you can push that little more but remember your body is working over time already. The talk test will help you monitor your effort levels i.e you should always be able to have a conversation during any exercise during your pregnancy.

  • Always squat through your pregnancy. Squats will automatically work your pelvic floor and can be a great birthing position where you are likely to be in for a long time.

  • Avoid any front facing exercises i.e planks/floor pushups. These exercises can apply a lot of pressure on your abdomen. 

  • Keep hydrated during your exercise and have a piece of fruit post training.

  • It is important to not over heat during your exercise. Absolutely no hot yoga or pilates, no training in hot conditions and wear breathable fitness clothing.

  • Now is not about pushing yourself, it is about maintaining what you already and making adjustments that need to be made to fit with your pregnancy. 

  • Laying on your back is not an absolute 'no go' but you have to listen to your body and your professional. I would advise that you do prop yourself up bit during exercise i.e using an bosu, step, exercise ball, cushion. 

  • Keep your training interesting! You do not have to just swim, yoga and pelvic floor... unless your doctor has said otherwise.

  • Work with a pre&post'natal professional i.e me! therefore you can check in every week and make alterations in your pregnancy exercise program! 

    Happy Healthy Pregnancy training 
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