One of the
most commonly asked questions we get at the Glasgow Club is what type of
exercise can be done when pregnant.
The days of
expectant mothers avoiding any activity have long gone and it’s now widely
recognised that exercise can be good for the mother and indeed the baby.
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.
not dangerous for your baby and there is some evidence that active women are
less likely to experience problems in later pregnancy and labour.
of course a few important points to note:
- During pregnancy, whatever exercise you are doing should be to maintain
your current fitness levels, not trying to improve your fitness. If you have never been to a gym or fitness class
before then its important to let the instructors know as soon as you arrive (and you must always be advised by your own doctor or midwife).
- Take time to do a proper warm
up and cool down.
- Be aware that you do not over
heat will exercising and make sure you stay properly hydrated.
- Caution should be used while
doing high impact training, then altered later on in pregnancy (avoided
completely if you're not a current exerciser).
- It's advisable to take it easier
during the first 12 weeks, but after that you may actually feel better and
want to exercise a bit more.
- Avoid lying on your back after
the 16 week mark (pressure of baby on your internal organs).
- Squatting with
weights should be avoided after 6 months due to pressure on your
lower back and pelvis, ensure that the weight you are using
never increases however body weight squatting is encouraged. This will help
strengthen your muscles so that you can carry the extra weight of
pregnancy. It will also make your joints stronger, improve circulation,
ease backache, and generally help you feel well.
- Avoid abdominal crunches and
instead opt for plank like exercises for your abdominal area. It's really
important to do exercises that will increase strength in the pelvic
- Some machines in the gym will
eventually be too difficult to use as your body changes. Examples of these include the compound row, leg press and rower to name only few. Consult your gym instructor for suitable alternatives.
excellent exercises include walking, low impact aerobics, aqua natal
classes and swimming.
Please always feel free to ask for advice on exercising when pregnant from the instructors at your nearest Glasgow Club - they'll be happy to help!