By Anna-Maria Boelskov, yoga teacher and nutritionist
Often we get asked about exercise before, during and after birth. While there is no specific science, as everybody (and every body) is unique in their own way, there is a rough blueprint you can follow to insure you are getting your fitness in and keeping healthy without overdoing it.
Pre Pregnancy
This is a time for cleansing the body from toxins and building the strength and stamina you will need for the months ahead. Pregnancy and labour are taxing on the body and the more you prepare for this wonderful time the better. It’s a great time to focus on building back muscles and core strength for supporting the weight of your growing belly and to help you recover at a speedier pace post-pregnancy.
Keep in mind: No one should go from 0-100 so if you have not been exercising, start slowly and be sure to check in with your personal doctor.
The plan: 3-5 days a week of cardio. Running, biking, dancing and brisk walking are all great options.
This is a great time to start Pilates or yoga if you have not already done so. Both are great during and after pregnancy to help strengthen both your core and your back.
During Pregnancy
The first three months of pregnancy can be a difficult time. Some women feel quite affected by the change in hormones. Nausea and fatigue can be really prominent at this first stage. Don’t do too much: This is a time to be resting and nurturing yourself with a good diet and slowing down on activity.
The plan: Now is a great to start a prenatal yoga class or Pilates. You can continue at the activity level you had before pregnancy (as long as it is not horse riding, scuba diving or rock climbing!) but don’t try to increase it. Working on your leg and arm strength is great because you will be doing a lot of lifting and squatting once your little bundle of joy has arrived.
Keep in mind: While lifting weights after your first three months of pregnancy is okay, you will need to reduce the weight and increase your reps. Consult your personal trainer at your gym for advice and help.
If you are still feeling tired or uneasy do your best to incorporate at least a little bit of activity into your everyday, such as a walk to or from work or even a lunchtime stroll. In pregnancy your blood volume triples, so getting up and moving daily is so important as the body need all the help it can get to cope with the extra fluid in the body. The more you move the less likely you will be to get swollen ankles and legs.
Another tip: It is also great to spend some time with your legs up! Rest on the couch and swing the legs up on the arm rest or up the wall, or lie on the floor with your legs on a chair daily.
We do recommend not reclining in later stages of pregnancy so that bub moves into the ultimate position for birth… things like dusting the skirting boards is a much better posi for you to encourage bub to be head down with their back aligned along your midline.
At the end of pregnancy you need to slow down again, and rest up before your little one arrives. If you can it is great so stick to your prenatal yoga and pilates (2-3 x week) and a daily gentle walk.
Post Pregnancy
Post pregnancy is a time to heal and restore. Ideally you need to rest and get nurtured by loved ones while you nurture your little baby. Getting enough food is important and while it may initially be a challenge, try to get enough sleep as well. Don’t worry about getting back into your pre-pregnancy shape for the first 6-8+ weeks! You need to rest when possible and the little walking you do with your baby in the pram will be enough at this stage.
The plan: Walking is great and you can even join a ‘mum and bub’ yoga or Pilates class or get a group of mums together and hire a private trainer who is experienced with post pregnancy exercising.
Keep in mind: If you had stitches, c-section etc you might not be able to do anything for 8+ weeks. Allow your self to heal.
Another tip: During and post-pregnancy it is extremely important to do your pelvic floor exercises daily!
Don’t push yourself too much in the first 6 months, respect the enormous changes and challenges your body has been through the past 9 months!