Pregnancy! It's not cool to wee a little when you laugh!

PREGNANCY! WHATS HAPPENING TO MY BODY?

It can often feel like you are walking around in someone else’s body while you’re pregnant. You gain weight, your body becomes more stretchy (ligamentous laxity) and you grow a tiny human. If you have never been pregnant, imagine suddenly having to carry around an extra 15kgs strapped to your front and trying to do your everyday activities. Evidence has shown that exercise during pregnancy is really beneficial when done safely and can reduce complications during delivery.

EXERCISE DURING PREGNANCY

Research has shown many health benefits from exercising during pregnancy. If you have haven’t been active leading up to your pregnancy it is recommended that you start with low intensity exercise such as walking or swimming accumulating 150 minutes per week. If you have been active leading up to your pregnancy then between 150-300 minutes of low-moderate intensity exercise is recommended per week. Here are examples of suitable forms of exercises during pregnancy.

Walking
Swimming
Cycling
Strengthening exercises
Pilates
Pregnancy yoga
Water based exercises

WHEN TO STOP EXERCISING IF PREGNANT!

If you experience any of the below during exercise it is recommend you stop the activity you are doing,

Bleeding
Shortness of breath prior to exercise
Dizziness
Headache
Chest pain
Preterm labour
Decreased foetal movement
Amniotic fluid leakage
Excessive body temperature

EXERCISES TO AVOID

Contact sports
High altitude or scuba diving
Exercises laying on your back after the 4^th month
Holding your breath during exercise
Walking lunges
Sudden change of direction activities
Jumping and high impact exercises in 3^rd trimester

Now that you are pregnant, looking after your changing body is even more important. Below are some common muscles that get tight and some stretches you can do to help! It is common during pregnancy that some muscle groups become tight.

These include: Hip flexors – Low back – Quad – Chest – Shoulders.