How scary exercise during pregnancy can feel...
It's the middle of the night days before my due date and I can't sleep. What better time to reflect on my pregnancy journey and hopefully give you some pearls of wisdom on the way.
What dawns on me, ahead of the breaking dawn, is how scary exercise during pregnancy can feel. As many of you know I am a personal trainer, physiotherapist and antenatally trained Pilates instructor and I still turned to Kate is my first trimester petrified to pick up a weight. Unfortunately, in the world you find yourself in as a pregnant person, you are surrounded by conflicting information, scare mongering and ill informed instagram accounts. You will have one side that says do not do anything or you will lose your baby and the other side who promote hammering the static planks, pounding the cardio and heavy overhead lifts. Which brings me on to my first take home message.
Seek the appropriate guidance
Unfortunately, I have found that the Tom, Dick and Harry of the gym world haven't got a clue and either wont touch you with a barge pole or prescribe inappropriate exercises. I have found that many midwives and GPs will worry about giving advice and the internet is a very dangerous place.
The good news is you are already in safe hands by being part of the Kate Campbell Fitness community. Simply sit and have a chat with Kate, or Shannon, Carla or myself. You will soon realise that there are a whole host of exercises you can complete safely. We have devised 4 laminated workouts that you can pop in and use in the gym with the support of the staff on the gym floor, pregnancy classes which focus on body weight/ Pilates style exercises, resistance and gym equipment alongside helpful support on the pelvic floor muscles, the labour dance and much more and 1:1 PT sessions. Kate has a whole host of appropriate literature to share rather than you getting sucked into forums etc.
2. Movement is your friend during pregnancy
Just remember that the body is designed to move, even when carrying a baby and the most recent literature promotes this. Ironically, I had the most uncomfortable week of my pregnancy at a conference in which I sat all day, as normally I am on my feet all day at work. In the first trimester don't beat yourself up that you haven't been able to exercise due to fatigue, morning sickness and living off crackers. The second trimester hopefully you will feel more up for it and this is the time to think about what you are eating and reintroduce or start exercising with the support of our gym. You may find that you have to modify exercises or stop some altogether which is a process but actually many things can be continued. For example, I had to give up netball but could continue kettle bells, with modifications, and climbing, with a different harness.
Be aware that you may feel under scrutiny, such as when I was riding my bike, but know that if you have had a chat to a trainer you can feel assured and ultimately you know your body best.
3. Incorporate pelvic floor exercises (PFE) into everything you do
And i mean everything. Before Kate enlightened me, I thought PFE were to be done sitting or lying down. But this isn't reality. You need to know you have the control when you are putting the pram in the car or you are walking along and sneeze. The activation is quite abstract as you can't see the muscle contracting and it may take some practice knowing how to activate it in the first place. Once you know how, practice Kates famous 'Lift, Shift and Drop'. Also remember the different exercises working on emergency stop, modulating the contraction and stamina. It is not just on or off, it needs to be slow and fast, be different intensities, last a long time and be able to be turned off in labour. Practice every time the kettle boils, every red light in the car, walking the dog... practice practice practice.
Being pregnant is an amazing thing but it is OK to feel daunted by this new world you are flung into. Your body is changing before your eyes, you get out of puff at the littlest exertion and you have had to give up gin and soft cheese!! But you may find a new love for Pilates and weight lifting. Don't wait to 'get your body back' postnatally; keep strong and well throughout your pregnancy to keep those aches and pains at bay, ease the labour process and for all the benefits to your health and your mind.
See you on the other side...
Lauren Waterworth
If you would like to feel confident exercising during or after pregnancy contact Kate for a complimentary appointment or a chat and she’ll immediately put you at ease and recommend the best pathway for your needs.
Advice supports a low risk pregnancy - Please ensure you discuss with your health care practitioner before embarking on a fitness routine during or after pregnancy.