Like Serena Williams and Laura Kenny you CAN exercise in pregnancy and experts reveal it ‘can make labour EASIER’
An osteopath and physiotherapist offer their top tips to working out while you're expecting
THEY hold grand slams, Olympic medals and world championships between them.
And so when tennis ace Serena Williams and cycling champ Laura Kenny discovered they were pregnant, both vowed to carry on training.
But how much exercise is safe in pregnancy?
The NHS recommends that all mums-to-be stay active throughout.
Staying fit helps adapt to the drastic changes your body goes through, as well as limiting any extra weight gain.
It can even help you cope during labour, and help new mums snap back into the pre-pregnancy wardrobe faster.
Osteopath Tom Parry, said being a mum is "one of the toughest endurance sports out there".
He said done right, exercise is a vital part of any pregnancy.
MOST READ IN HEALTH
"The body needs to move," he told The Sun Online.
"And when growing another human, the female body must stay true to this."
And London-based physiotherapist Holly Doyle agreed.
She said working out while you're expecting carries "minimal risk", for those having a "normal" and uncomplicated pregnancy.
"Even if you were not active prior to your pregnancy, starting a programme will provide significant benefits to both your physical and mental health and the health and development of the baby," she told The Sun Online.
WHAT ARE THE WARNING SIGNS YOU SHOULD STOP?
THERE are some conditions that will stop a pregnant woman from exercising while she's expecting.
They include:
- restrictive lung disease
- significant heart disease
- persistent bleeding in second or third trimester
- severe anaemia
- placenta previa after 26 weeks
For women enjoying a normal pregnancy, exercise is recommended.
But all expectant mums should watch for these key warning signs:
- vaginal bleeding
- regular and painful uterine contractions
- amniotic fluid leakage
- shortness of breath prior to working out
- dizziness
- chest pain
- calf pain or swelling
Holly said: "If any of these occur then stop exercising and immediately review it with your medical team."
WHY IS EXERCISE SO IMPORTANT?
As pregnancy progresses, the hormone relaxin is secreted, Holly explained.
It causes ligaments to become more relaxed, as the body prepares to give birth.
This means a mum-to-be's joints become more lax, which can increase her risk of injury, and the common side-effect pelvic girdle pain.
Holly said exercise pre- and during early pregnancy can help prepare the body for this, and reduce the risk of injury.
"It is vital to maintain good muscle strength to provide stability to the joints when the ligaments become lax," she told The Sun Online.
As your body changes in pregnancy, the increased weight and size of the bump pulls a woman's pelvis forward and increases the strain on their low back.
But, Holly said, the stronger a mum-to-be's core and gluteal muscles, "the less likely you are to develop lower back pain".
HOW MUCH EXERCISE SHOULD YOU DO?
There's no one-size-fits-all approach, said Tom, who specialises in treating sports injuries and expectant mums.
Rather, it's important to design personal plans to suit each individual.
"Being healthy and strong is critical for mum and baby, both pre and post-partum," the owner of Hyntle Barn Clinic in Suffolk and co-founder of Bodyfanatix said.
For those who were fit and active before they got pregnant, like Serena and Laura, it is "important to continue along similar lines with a routine that is familiar", Tom said.
"Similarly, if you weren't very active before becoming pregnant, now is not the time to take up new sports or exercises."
As pregnancy progresses, he said it also important to tailor workouts to suit mum and her growing bump.
"The body should always be listened to," dad-of-one, Tom said.
HOW DOES EXERCISE HELP?
When done right, working out in pregnancy "offers a huge number of positive effects", Tom told The Sun Online.
"These range from boosting mood and energy levels to reducing the risk of constipation, easing lower back pain and even helping reduce the risk of pre or post-natal depression," he explained.
Other benefits to mum include a lower risk of gestational diabetes, pre-eclampsia and excessive weight gain.
And Holly added, there are benefits to your baby too, avoiding high or low birth weight, for example.
She said: "Recent research has shown that children born to mums who exercised regularly throughout their pregnancy, were born with more mature brains.
"This was found to result in better sound discrimination and auditory memory, than children who were born to mothers who did not exercise."
AND... IT EVEN HELPS WHEN YOU GIVE BIRTH
Being physically active during pregnancy has been linked to a shorter first stage of labour.
This is when the cervix softens and opens to become fully dilated, ready for childbirth.
Holly told The Sun Online: "Regular exercise may reduce the risk of requiring a C-section or assisted vaginal delivery, with forceps for example."
SO, WHAT EXERCISES ARE BEST?
When it comes to exercising, it's important to tailor the workout to the individual.
The best exercises are those that help the body through the changes that come with growing a mini person.
Tom said: "Where possible you want to incorporate exercises that help your muscles work with one another, in longer chains and help support your growing bump."
Low impact exercise, such as cycling, swimming, low-impact aerobics, yoga and pilates are good to maintain fitness, and build up strength.
"If you were previously active, then strength training and running can be completed in consultation with your medical team," Holly said.
And, the experts warned there are certain sports and exercises to avoid.
Anything where you're at risk of falling or high energy contact, should be left out of the workout regime while a mum-to-be is expecting.
And Holly added: "Avoid hot yoga or pilates or hydrotherapy pools, as the heat can raise your body temperature to a level that may be dangerous for the baby."
PREGNANCY FRIENDLY WORKOUTS
Each exercise can be performed during each trimester, Tom said, just with varying degrees of intensity.
1. Kettle bell swings
At each stage of pregnancy, use a comfortable weight.
The exercise is great for working the hips and lower back to support your growing bump.
It can also help activate your core muscles without putting direct pressure on them as an exercise like a sit up would do.
2. Squats
If before becoming pregnant you used weights to squat, a mum-to-be should carry on in the earlier stages.
But, if you're new to exercising, air squats are enough.
As you progress through pregnancy, the weights should never jump up and as you reach the later stages, using a swiss ball between your back and the wall helps support you.
3. Y’s and T’s
This is a great exercise for your core, shoulders and upper back.
Standing with a slight flexion through the hips, keeping your arms straight lift them into a “T” shape and then a “Y” shape with hands above your head.
These can be done throughout pregnancy, and when done slowly and steadily can provide even a good challenge for expectant dads.
TIPS FOR PREGNANT WOMEN WORKING OUT
Tom said there are a few points he encourages all pregnant patients to watch and pay attention to.
- Keep your heart rate below 140bpm - if you want to exercise throughout pregnancy, it is worth investing in a good heart rate monitor
- Avoid exercising in the hotter temperatures, and regardless of temperature ensure you keep well hydrated
- Wear a non-underwired bra - it is a good idea to have your bust professionally measured regularly throughout your pregnancy
- Listen to your body - if at any point you feel like you can’t go on, stop and rest. If you’re not sure, then talk to your health practitioner
4. Bump hang
Getting on to your hands and knees with hips and shoulders at 90 degrees allows you to hang your bump.
The position is comfortable as your bump grows and enjoyed by your baby, who gets to move around in all the extra room created.
As with any form of exercise in pregnancy, Tom said it is important to talk to your health professional before heading to the gym.
WHEN SHOULD YOU EASE OFF?
As your due date approaches there is no set time to stop or ease off.
The key is to be guided by your pregnancy and any pain you might be experiencing, Holly said.
"Many women exercise right up until due date," she told The Sun Online.
"But if you are feeling fatigued in the days before due date practising your core stability exercises at home and regular walks are still beneficial."
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