weekly column by fitness experts Adam Wright and Jacqui Watson for the Waterford News & Star, in association with Kingfisher Fitness Club
ME again. I hope you’re settling back into your September routine nicely and making the most of the last few bright weekends and evenings. We need to get out as much as we can now as once winter hits, it is long and cold and wet and we will be longing for these autumnal days. I know I will, I am missing summer already. I have the usual feelings, I wish I got outside more for workouts and runs, and swam in the sea more.
Following my first article back after Maternity Leave, “Post-Partum and feeling great”, I got a lot of questions from pregnant ladies enquiring more about exercise and keeping fit and healthy pre baby arrival. As a mum-to-be our bodies go through so much, they do a hell of a lot to grow baby and it takes a lot from momma. We also change physically, nothing fits, we are hot and sweaty, uncomfortable in the late stages, trimesters, and just generally not feeling ourselves, but with so much to look forward to, being a new parent, you need to try and make the most of whatever time to yourself you have left and be as happy and healthy as you can be.
Some days you will just want to crawl under the sheets and hide, especially in the first Trimester. This is where, without going into too much detail, there is huge developmental stages for baby like the brain development. So, you are bound to feel sick and tired, and on these days, do jump back under the covers, when possible, and embrace it all, have a Netflix day. But on the days you feel great, like for example coming into your second trimester, make the most of it and get out for a walk, fresh air is great for you, or get to the pool for a gentle swim. I find swimming great especially as your pregnancy develops, you will become bigger, and it’s harder to move around, the water makes you weightless and will ease any pains you feel carrying the extra weight around.
If you are a regular gym goer, it’s fine to keep at it, but only when you feel up to it, you will have to let the guilt go when you miss a gym session and take it easy, your body will talk to you through your pregnancy… listen.
As you move from trimester to trimester things will change, you will have to adapt your gym program, you will get larger so stay away from ‘Prone’ positions, this means lying down, as it will become harder and harder to get back up. Also be aware of your heart rate and body temperature during any form of exercise when pregnant, a high heart rate and high body temp will effect your baba, so be aware. If you have a Fitbit or any sort of fitness device that you can monitor these things use it every day.
You also now need to take up Kegel exercises. Haven’t heard this term before? We should all be aware of, and strengthening our Pelvic floor every day, pregnant or not, men and women. After labour, following your Kegel exercise program, you will find healing better and also incontinence won’t be an issue. Here is my preferred exercise:
Glute Bridges: Lie on your back, heels into bum, hands by your side, rise your hips towards the sky, chest bone to chin, and squeeze everything inside up through your tummy, hold for 10 seconds and release, repeat this, 10 times a day and you’re on your way.
Best of luck mum-to-be, and try enjoy your journey as best you can.
For more information or if you want me to discuss anything Health and Fitness related feel free to contact me on social media, Instagram; Jacquis Pilates Fitness or on Facebook: Jacqui Watson Windle