5 pregnant exercises for two – you and baby ppt

PREGNANT EXERCISES FOR TWO

– You and BabyCreating new life is exciting but can you still exercise during this delicate

stages in a mother’s life?

• The American College of Obstetricians and Gynaecologists says, “A woman’s overall health, including obstetric and medical risks, should be evaluated before prescribing an exercise programme. 

• Start by walking then yoga or Pilates

• Relaxin is plenty so be cautious with strains in this period

HEALTHY REMINDERS

• NHS UK disapproves

• Normal cycling is fine and actually beneficial – from physician Andy Ward; also a cycling enthusiast.

• Don’t try the extremes though!! BMX is a no-no

CYCLING WHILE PREGNANT

• When cycling while pregnant you must:– Listen to your body– Stay away from bumpy tracks– Stay hydrated to keep baby away from

overheating– Alter handlebars on bicycle as your bump grows– Don’t cycle if you have morning sickness or back

pains. Return if relieved or try yoga.– Don’t set unrealistic goals

What to Remember

• Running is safe during pregnancy if you don’t have triplets or other complications

• Maternal health expert Dr. Sheeva Talibian says it’s beneficial to reduce stress, BP and excess weight and increase heart health

• Studies find that babies born to women who worked out while expecting have stronger cardiovascular systems

RUNNING WHILE PREGNANT

• When running while pregnant you must:– Stay hydrated still– Rest or walk if you feel tired– Don’t run when you experience morning sickness– Recognize time to give up running until after baby is

born– Don’t get out of breath. If you can’t keep

conversations then slow down– Concentrate on amount of time you run instead of

distance

What to Remember

• Exercise system developed by German born Joseph Pilates concentrating on core muscles to promote health, flexibility and balance.

• Specifically choose Pilates studios for pregnant women.

PILATES

• Promotes good posture• Boosts autonomic nervous system• Strengthen tummy muscles to carry growing bump with

ease• Strengthens pelvic floor• Improves blood supply• Helps body recover quickly after birth• Learn controlled breathing to prep for labor and

childbirth• Can prevent Diastasis• Reduces muscle and ligament strains

Benefits

• Start only after 6 week check if normal pregnancy and delivery. 8 weeks for C-section.

• Enjoy this clip:

Benefits

• Many gyms and antenatal clinics hold world yoga and postnatal classes

• Yoga plays a very important role in pregnancy, their bodies are more flexible making ligaments more elastic to help reduce labor pains

YOGA

• Greater breath awareness

• Improves circulation

• Enables body to stay supple and align

• Prepares legs, hips and pelvic muscles for labor

• Helps reduce stress

• Regular yoga during pregnancy helps return to pre-baby shape quicker

Benefits

• Let your gynecologist advice you when to begin exercising again

• You can begin gentle walking though

• C-sections need to wait a little longer

AFTER DELIVERY