We all know the importance of keeping active. Exercise is not just great for the body but also for the mind and at times like these it is crucial to be looking after your mental health as well. However, it can be hard to know where to start when exercising from home especially when pregnant, lots of women can worry about doing the wrong thing or potentially injuring themselves.
In Stride Health Clinic physiotherapists are running online exercise groups including an online pregnancy exercise session at 6:45pm on Mondays. You can tune in, catch up with other women experiencing the same things as you, while also getting a safe workout.
The classes are designed to target the body parts affected by pregnancy while also strengthening you in preparation for being a new mum. You can join every week or just jump in to get some ideas about what you can do yourself. You will require a fitball and resistance band at home with you for our pregnancy classes, if you do not have these we can help you access them.
Below are a few key tips on exercising during pregnancy:
- Once past 16 weeks it is recommended to reduce time spent lying on your back to a minimum. This is to ensure good blood flow and circulation is maintained to you and baby, so we recommend no exercises that involve lying on your back. - Impact activities such as running, jumping and HIIT classes create a lot of extra load for your body that is already working to grow and carry baby. We don’t recommend you continue this sort of exercise past 20 weeks, there are still plenty of ways to get a sweat up, build strength and feel great whilst taking the pressure off your pelvis.
- Strong hips, gluteals and pelvic floor are all important to help carry the load of growing bub and exercises targeting these areas should be included in regular programs. But don’t forget, pregnancy is only the beginning and we’re about to have a gorgeous little one that will need holding and carrying and feeding so upper body, shoulder and postural strength is important to build up in readiness for cuddling and carrying your newest addition. - All this being said, it is also important to remember that you are literally growing a baby. Sounds obvious, but when you stop and think about it you realise that much of your body’s energy and metabolic work is committed to this amazing task! Importantly this means that just at rest, your metabolism is around the rate of a brisk walk and by the third trimester it’s almost at a running rate when you’re just sitting still! So, remember when exercising, the activity does not have to be at a high intensity to give you a cardiovascular workout nor does it have to feel overly strenuous to reap the rewards. It’s important to tune in and some days, a slower paced stretching or gentle exercise session may be all that is needed.
If you would like to know more about our online exercise class timetable and how you can in, please contact us on 93728091 or email info@instridehealthclinic.com.au. Bookings can be done through our reception or via our online booking portal at www.instridehealthclinic.com.au.
Once Stage 4 restrictions lift we will be resume our Pilates studio based group sessions again. In the meantime, don’t put off exercise and keeping healthy during this important stage of your life, try an online group or contact us for a personalised and specific home program. The bonus of lock down and working from home is that you can be as creative and flexible with your exercise routine as you like!
Written by Laura Wieczorski, Physiotherapist
