Antenatal Exercise information and FAQ

In support of guidelines from the Royal College of Obstetricians and Gynaecologists (RCOG) suggests that:

All women should be encouraged to participate in aerobic and strength-conditioning exercise as part of a healthy lifestyle during their pregnancy

Reasonable goals of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness level or train for athletic competition
Women should choose activities that will minimise the risk of loss of balance and fetal trauma
Women should be advised that adverse pregnancy or neonatal outcomes are not increased for exercising women
Initiation of pelvic floor exercises in the antenatal period may reduce the risk of future urinary incontinence
Maternal benefits appear to be both physical and psychological in nature. Many common complaints of pregnancy, including fatigue, varicosities and swelling of extremities, are reduced in women who exercise. Additionally, active women experience less insomnia, stress, anxiety and depression.
Women and care providers should consider the effects of a sedentary lifestyle during pregnancy as it may contribute to loss of muscular and cardiovascular fitness, excessive maternal weight gain, raised risk of gestational diabetes mellitus or pre-eclampsia, development of varicose veins and increased incidence of physical complaints such as dyspnoea or lower back pain and poor psychological adjustment to the physical changes of pregnancy.
There is some evidence that weight-bearing exercise throughout pregnancy can reduce the length of labour and decrease delivery complications.
An argument for public health is that women who incorporate exercise into their routine during pregnancy are more likely to continue exercising postpartum.

Benefits of Exercise in Pregnancy

Let’s look at the benefits

Boost your energy Pregnancy can sap your energy, exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office.
Sleep better When you're carrying those extra pounds in front of you, finding a comfortable sleeping position can be a real challenge. Exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep.
Make great friendships Spending time and making friends with other mums and mum-to-be is invaluable. I recommend joining Keep Mums Fit facebook group to keep updated on group meets, discussion boards and to keep in touch.
Reduce pregnancy discomfort Overall, regular exercise strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.
Prepare for childbirth
The better shape you're in, the stronger you'll become. Giving birth is akin to running a marathon, which requires stamina, determination, and focus. Learn the famous 'LABOUR DANCE'
Exercise is helpful in improving glycaemic control in women with gestational diabetes mellitus and may play a role for primary prevention of developing gestational diabetes mellitus.
Evidence also suggests a protective effect of exercise on coronary heart disease, osteoporosis and hypertension, as well as a reduced risk of colon cancer, and perhaps breast cancer, and reduced body mass.
Reduce stress and lift your spirits Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. Exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.
Improve your self-image Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.
Regain your strength faster after childbirth This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you've maintained your strength and muscle tone all through your pregnancy, your body will have an easier time regaining fitness and strength after you give birth.

Conditions in Pregnancy

Below are conditions which will require medical supervision or discussion with your consultant / GP if you are to take part in regular exercise? You may be advised not to exercise.

· Cardiac disease

· Restrictive lung disease

· Persistent bleeding in the second and third trimesters

· Pre-eclampsia or pregnancy-induced hypertension

· Preterm labour (previous/present)

· Intrauterine growth restriction

· Cervical weakness/suture

· Placenta praevia after 26 weeks

· Preterm prelabour rupture of membranes

· Heavy smoker (more than 20 cigarettes a day)

· Orthopaedic limitations

· Poorly controlled hypertension

· Extremely sedentary lifestyle

· Unevaluated maternal cardiac arrhythmia

· Chronic bronchitis

· Multiple gestation (individualised and medically supervised)

· Poorly controlled thyroid disease

· Morbid obesity (body mass index greater than 40)

· Malnutrition or eating disorder

· Poorly controlled diabetes mellitus

· Poorly controlled seizures

· Anaemia (haemoglobin less than 100 g/l).

Healthcare professionals should use their professional judgement as to what extent and duration exercise should be undertaken in the above circumstances. Please ask your consultant or GP for advice.

Warning signs to terminate exercise

Women should be advised to seek medical advice should any of the below symptoms occur.

· Excessive shortness of breath

· Chest pain or palpitation

· Dizziness

· Painful uterine contractions or preterm labour

· Leakage of amniotic fluid

· Vaginal bleeding

· Excessive fatigue

· Abdominal pain, particularly in back or pubic area

· Excessive Pelvic girdle pain

· Reduced fetal movement

· Headache

· Muscle weakness

· Calf pain or swelling.

NOTE: You are exercising of your own free will, and can stop at any time.

What shall I do if there are problems during my pregnancy?

Please inform Kate Campbell Fitness of any conditions, which would make exercising unsafe i.e – raised BP, premature labour, bleeding, or waters breaking that requires hospital admission. Your classes will be refunded minus £15 for administration

When can I start the Keep Mums Fit Classes?

You can start exercising anytime after 13 weeks. Many women however feel very tired in the first trimester and wish to wait until they feel more energised.
If you have previously been active and are currently still very active I would suggest wailing until 20 plus weeks to attend as the class caters for all gestations so you may find the level is best suited to you in later pregnancy. We can however give guidelines to the dos and don’ts and the modifications to make.
Please review the FREE exercising through the trimesters guidelines here
Other women will wait until 20 plus weeks when their bump is showing to attend specific antenatal exercise classes, many choosing to remain going to the gym or other classes. WORD of ADVICE always tell your instructor you are pregnant as many mainstream classes and gym work is unsuitable during pregnancy if not modified or adapted.
You will not reap the benefits as highlighted above if you do not participate in regular exercise. For this reason all classes are booked in 6 week blocks and I would strongly advise to commit to at least 8 -12 classes during your pregnancy.
For more details on the class structure visit the link here

I would like personal training what options do you have

Focus on Change [ Pregnancy starter Experience] for £99 you receive 3 x 1-1 personal training session in the gym and full access to the gym for 4 weeks. Or online from home if you don’t live in sheffield.
Personal training throughout your pregnancy 12 x 1-1 personal training sessions with our dedicated team of experts.
Contact us for more information

I can’t attend the gym how can I access your service?

Our services programmes and assessments can all be accessed online
We can connect via zoom an online platform where we can see each other, chat and perform practical assessments and exercise.
Digital programmes are downloadable and access to VIP Antenatal private facebook group available
Fitness on demand is a library of pregnancy videos which you can do at home for only £25 per month (Cancel anytime) A huge range of strength and pelvic floor guided workouts.
If you are a member of another gym or don’t live in Sheffield we can create a personalised programme just for you.
Contact us for more information

What happens if I miss a class?

Missed classes are not refundable or carried over unless 24hrs notice is given for work commitments or illness.

What to wear?

Comfortable clothes to exercise in, trainers and supportive bra!

Nutrition

Ensure you are hydrated and have eaten 1-2 hrs before you attend the session. Please bring a drink.

Covid

Our classes are small and you will have the full gym to yourselves covid measure are in place but if you are experiencing symptoms have been in contact with anyone with covid please take a lateral test before attending. Please see covid guidelines