Safe Exercise and Pregnancy

If you have not been active pre-pregnancy, be careful about ramping up things too much. If you were active before being pregnant listen to your body and still do the things you enjoy within reason.Monitor your body temperature. If you feel yourself getting too hot, take a break and cool down. Keep your heart beat to a maximum of 145 beats per minute.Stay hydrated and refuel after your workout. Most importantly listen to your body and don’t over do it.Some exercises that are great when pregnant are:Swimming – in the water you weigh just a tenth of what you do on land, making water workouts the perfect choice for pregnant women, especially near the end when you are feeling big and heavy.

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Working out in the water boosts your strength and flexibility but it is gentle on the joints – plus there’s much less risk of overheating your body. Water workouts can also help easy the swelling of legs and feet associated with pregnancy.Walking – just about anyone can do it, anywhere any time. It may be as simple as walking to school to pick up your other children. If busy try 10 minute intervals, all exercise counts when it adds up during the day.It is safe to walk right up until your delivery day (even on delivery day if you are anxious to get your baby’s contractions moving). Best of all it is free, no schedules or timetables and no gym to join.What about after the baby is born?Depending on the type of delivery you had this will vary. No exercise should be started until you have had your 6 week post baby checkup. If you had a surgical delivery this will be closer to 12 weeks. This allows time for your body to heal.Once the baby is born there is often little time to exercise. Sleep (or lack there of) and the babies needs come first. If you have school aged children as well this adds a lot of time pressure to your day.There are 2 exercises we love that involve baby

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1) Arm raises – this can be done with or without a ball. Lie on your back, hold the baby securely under the arms and lift up and down. 1 set of 15 reps. This is a great game for baby, great for toning mums arms as biceps and triceps both get used.Please do not attempt this activity straight after a babies feed, or they may be sick.2) Walking with the pram – some days it is a struggle to get the older children to school, so even if you walk your kids to school put baby in the pram, and get some sunshine it will make you feel better.Doing something every day, even small will help you feel good about yourself, and help lose any excess baby weight.