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Antenatal and Postnatal exercise –

Antenatal Exercise

Exercising during pregnancy has been proven to give health benefits to both mum and baby.

A few examples:

Mum carries less body fat

Helps to maintain good blood pressure and glucose levels

Baby's weight will be lower with less body fat

Helps with posture, strengthens back and abdominals

Strong pelvic floor muscles

Maintains mobility and energy levels

It is safe to do both cardiovascular and resistance training - but it needs to be specific to antenatal guidelines.

It is important to keep the core strong - this will involve strengthening the abdominals and back, which will help with the demands on the body as it goes through the changes of the three trimesters.

Due to the increased relaxin hormone in your body you need to be careful that you do not over stretch your muscles and joints as the increased relaxin hormone will increase your joint mobility naturally.

Postnatal Exercise

Once ladies have had their six-week GP check-up and their health is ok, ladies can start to exercise again. If the birth was by caesarean - then after 9 weeks it is good to get started with your fitness plan. Exercise should be low impact so there is no strain on joints and pelvic floor muscles.

During pregnancy the rectus abdominals separate to make room for the baby as he/she grows. Until these muscles come back together there should be no sit ups or abdominal crunches. There are safe exercises for your stomach muscles that can be started once you start your fitness plan but it's important that it is safe and correct.

It is just as important to train you pelvic floor muscles postnatal, as it is pre natal.

Post pregnancy the relaxin hormone is still increased in the body and you need to be careful that you do not over stretch your muscles and joints as the relaxin hormone makes you more flexible. Consideration to the type of stretches you do is important.

Before starting your exercise plan with Cardiac Pulmonary Training you will need to complete a health questionnaire.


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