Here at Embrace Physio, we literally want to embrace everything about the changes to your body and lifestyle that pregnancy and motherhood bring. Whether you are looking for guidance and advice for your first pregnancy, want to maintain your fitness levels through pregnancy and beyond, or get back into shape now your bundle of joy has arrived, there is lots we can do to help! We value exercise and all the benefits it can bring you and your baby. We aim to educate and motivate you to exercise during pregnancy and beyond, regardless of your starting level.
Regular exercise can enhance your overall health, reduce physical aches and pains, give you added confidence and provide you with the stamina to meet the demands of motherhood.
‘Look after yourself in pregnancy and beyond’.
Antenatal exercise:
There is no doubt about it, pregnancy is physically demanding!
Regular exercise promotes the health and wellbeing of pregnant women and their unborn babies and is an essential way of helping your body cope with increased demands on your joints, muscles, heart, circulation and lungs.
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour and get back into shape after the birth.
Keep up your normal daily physical activity or exercise (sport, running, yoga, dance, walking) as long as you feel comfortable. Exercise is not dangerous for your baby – there is some evidence that active women are less likely to experience problems in later pregnancy and labour.
Time for relaxation is key. In the busy, chaotic lives we lead, it’s easy to feel stressed, anxious and overwhelmed. When we’re stressed we carry tension in our bodies, and the stress hormone runs riot with our emotions. During pregnancy, it is important to find time daily for relaxation: deep breathing, yoga, meditation, mindfulness, stretching, reading etc. This will help to nurture your body and feed your soul.
Postnatal exercise:
Being a parent is exhausting! It’s easy to find that you have no time, or energy or inclination to eat well, drink plenty and exercise. When you’re tired, being active or taking more exercise may seem like the last thing you need. However, activity can de-stress you, help your body recover throughout the year following childbirth, shed those excess pounds, allow you to have much needed ‘me’ time, alleviate your mood and make you feel more energetic.
If you had a straightforward birth you can start gentle exercising as soon as you feel OK to do so. These gentle exercises can include walking, stretching, basic pilates and pelvic floor exercises. It is always worth waiting until after you’ve had your 6-8 week postnatal check with your GP before commencing higher levels of exercise. If your birth was complicated, your recovery time will be longer, so always seek advice before you begin anything more strenuous.
If you have absolutely no idea where to start, or if information available over the internet is too overwhelming or contradictory, then don’t delay in speaking to a Specialist Women’s Health Physiotherapist today! Embrace Physio can help and guide you on this journey back to health and fitness!
