Pre and Post Natal

Pre and Post Natal

Attention ladies!! 😁

Many people believe that exercise and pregnancy are not a great combination. Which is strictly false.... Exercise can be very healthy and beneficial for a mother (and father) during pregnancy however, there may be some limitations that women may encounter when exercising during this exciting time.

All available evidence suggests that exercise during pregnancy is associated with:
*Greater psychological well-being
*Less fatigue
*Weight control
*Lower chance of gestational diabetes
*Shorter, easier delivery
*Increased core strength
*Faster post-partum recovery
*Faster return to pre-pregnancy weight/fitness level
*More energy
*Improved sleep
*Improved circulation

Potential Risks to Mother:

-Increased suceptibility to musculoskeletal injuires-

**Low blood pressure, sacroilliac or pubis symphysis pain
**Often caused by change in Centre if Gravity, forward tilting pelvis (anterior pelvic tilt), increased lumbar lordosis (curve) and loosening of ligaments.

-Hypotension- (Low Blood Pressure)
**Postural hypotension; prolonged standing may decrease cardiac output; due to slow venous return (blood returning to heart) and more for baby.
**Supine hypotension; the uterus compresses the major blood vessels, resulting in reduced blood return to heart.

Potenial Problems:
1. Heat Dissipation
2. Oxygen delivery
3. Nutrition supply
4. Premature delivery

Heat Dissipation: (limited research)
- Fetus particularly vulnerable to developmental issues in first trimester 
-Increased blood volume may provide protection (more blood=more heat removal)
-Sweating temperature threshold decreases during pregnancy
-Foetal hyperthermia: 39 degrees may result in neural tube defects (first weeks of pregnancy)

Oxygen Supply: (little evidence)
-Concerns that increased blood demand during exercise may compromise fetal blood supply therefore oxygen supply

Nutrition Supply:
-Nutritional demands MUST be met!
-Increased caloric requirement of approxomately 300 caloroes per day.
-Evidence indicates that weight babies are born to exercising mothers does not differ to non-exercising mothers

Premature Delivery:
- Pregnancy length is not affected by exercise.
-Research indicates a higher volume of weekly exercise lowered risk of preterm birth.
-Women who exercised more heavily delivered faster than non-exercisers.
-Avoid contact sports- direct trauma is rare but may occur in 2nd or 3rd trimester when uterus lies within the abdomen.


-150mins per week of moderate intensity exercise
-Frequency: at least 3, preferably all days per week.
-Moderate intensity.
-All exercise should be gradually introduced, self paced and low impact.
-Perform a good warm up and cool down
-Avoid excessive or ballistic stretching
-Wear a firm supportive bra (to prevent back pain)
-Avoid exercising in hot weather
-Jogging may be continued but NOT COMMENCED.
-Avoid exercise in supine position (on your back) after first trimester. Partially occluded venous return.
-Avoid overheating, ensure hydration.
-Avoid contact sport or dangerous exercise.
-Be aware of increased joint laxity.
-Avoid extremes in air pressure.

-After normal delivery, gentle walking or stretching may be commenced as early as mother is comfortable.
-Generally exercise is commenced 4 to 6 weeks after delivery. Avoiding excessive stretching, lifting or high impact exercise.
-Following cesarean delivery, strenuous exercise avoided for 6 wks and heavy resistance training for 12 weeks
-Attention paid to the pelvic floor strength: must be adequate for the activity.
-Lactating women require adequate fluid and energy intake.

In summary, be smart about how you train!
If you have any questions, please PM the page! 😁

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