September 5-9 is Women’s Health week, so let’s celebrate Women, Exercise and Pregnancy
Clifton Hill Physiotherapy is teaming up with The Jean Hailles Foundation to promote women and their health during women’s health week.
Women are often told to exercise comfortably when they are pregnant. This is certainly true to a point; women should absolutely listen to their bodies, but the recommended guidelines are actually more precise than this. In fact, it is recommended that women do 30 mins of moderate intensity, safe exercise, most days a week.
Moderate exercise means you are breathing heavily, can hold a short conversation and are somewhat comfortable, but the exercise is becoming more challenging. 30 minutes does not have to be done all in one go either; you can break this up during the day. It is important to stay fit and healthy during your pregnancy for your baby’s health but also so that you are comfortable, remain active and give yourself the best chance for recovery.
Apart from the obvious postural and hormonal changes that the mother goes through, there are also significant changes to the heart, lungs, kidneys and gastrointestinal systems. One important change is that pregnant women produce a hormone called relaxin. Relaxin allows the ligaments in the body to stretch and this hormone is great because it allows your pelvis to adapt to the growing baby. Relaxin is in the bloodstream and therefore it is throughout the entire body, not just the pelvis. Consequently, your newfound flexibility may be counteracted by your muscles tightening and this will cause a different strain on your body.
The combination of all these changes means that the mother needs to be educated about how much and what type of exercise she should be doing. This is very important that the mother and baby stay safe, fit and healthy. These are some of the basic recommendations for pre and post-natal exercise:
First trimester: Correct pelvic floor exercises, proper technique for core exercises, fix any postural imbalances and continue exercising.
Second trimester: Correct pelvic floor exercises, no exercising on your back, no heavy lifting, no new exercise (except Pilates), prevent pelvic pain, maintain muscle strength, improve deep core strength.
Third trimester: Pelvic floor exercises, no exercising on your back or tummy, maintain fitness and strength.
Post-natal: Whether you had a natural or caesarean delivery, the first 6 weeks is gentle. Enjoy being a mum and focus on walking, pelvic floor exercises and correct deep core exercises. It is best to get your tummy and pelvic floor muscles checked by a physio before returning to exercise. When your baby is 12 weeks old and you have been cleared by your health professional, you can slowly return to your normal exercise routine.
At Clifton Hill Physiotherapy, Pilates & Rehab we have expert Physiotherapists to safely guide your fitness and rehab through the ante natal to the post natal period, including pre-natal pilates and mums and bubs post-natal classes. Call 9486 1918 for more information.
To help celebrate Women’s Health week Clifton Hill Physiotherapy is hosting a FREE seminar to learn about the importance of exercise and pregnancy at our clinic, from 10am – 12pm, at 101-103 Queens Parade.
Spaces are strictly limited and RSVP by Tuesday 29 August is essential. If you’d like to attend email email@example.com
Women’s Health physiotherapist