Benefits of Exercise
For Pre & Postnatal
Regular physical exercise during pregnancy and into the postnatal period has a number of both physical and psychological benefits
Prenatal Benefits
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Maintain general fitness and improve CV fitness
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Reduce risk of hypertension
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Lower gestational weight
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Ease constipation
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Relieve anxiety about the upcoming birth
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Improve sleep quality
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Improve mood and energy levels
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Improve posture and reduce back pain
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Reduce risk of gestational diabetes, preeclampsia and caesarian section
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Prepare your pelvic floor muscles for birth
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Increase body awareness and improve self image - super important!
Postnatal Benefits
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Faster physical postnatal recovery
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Reduce risk of postnatal depression
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Aid return to usual weight
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Relieve stress
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Improve sleep quality
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Improve mood and energy levels
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Strengthen and tone abdominal muscles, rehabilitation diastasis recti (separating of the muscles)
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Slow bone loss during lactation
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Provide function fitness for life as a mum
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Strengthen your pelvic floor muscles after the birth
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Increase body awareness and improve self image - even more important now!
Combating Myths
As a mum of 2 young children and with a specialist qualification in pre and postnatal fitness, I understand how important this time is to you. You want to be the best version of yourself and do what is best for your baby. I've been there and I'm here to share knowledge gained from my own recent experience combined with the most up to date information and practices from the industry.
There are many myths surrounding exercise during pregnancy that can create unnecessary worry and confusion. Contrary to popular belief, staying active while pregnant is not only safe for most women, but it also offers numerous benefits. Myths like "exercise can harm the baby" or "pregnant women should avoid strength training" are outdated. While your body will change drastically during pregnancy, exercise during this time can actually boost your energy and mood, improve your sleep, prepare your body for birth and promote a quicker postpartum recovery.
Maintaining proper nutrition during pregnancy and after childbirth is also essential for the health of you and your baby. With the right guidance and modifications, I can teach you the importance of combining balanced nutrition with a safe variety of exercises that support both your health and your baby's development. Together, we can create a personalised fitness and nutrition plan to keep you strong, healthy, and thriving during this special time. Please get in touch for your free consultation.
Keep scrolling for some useful guidelines to get you started.
Nutrition & Exercise
Here, you'll find useful nutritional advice and exercise guidance to help you make informed decisions on what to eat and how to exercise. Whether you're looking to stay active during pregnancy, recover postpartum, or simply learn more about maintaining a healthy lifestyle around this time, my goal is to empower you with the knowledge and tools you need to thrive.
Nutrition
Key Tips
1. Balanced Diet
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Variety: Incorporate a range of foods from all food groups - fruits, vegetables, whole grains, proteins, and dairy.
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Colours: Aim to have colourful meals. Different colours in fruits and vegetables represent different vitamins and minerals.
2. Adequate Protein
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Sources: Lean meats, poultry, fish, beans, tofu, eggs, and nuts.
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Importance: Supports foetal growth and postpartum recovery, and helps build and repair tissues, including muscles used during physical activity.
3. Healthy Carbohydrates
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Sources: Whole grains like oats, brown rice, quinoa, and whole wheat bread.
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Importance: Provide the necessary energy for both you and your growing baby, and fuel your workouts.
4. Essential Fats
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Sources: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.
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Importance: Important for brain development and maintaining energy levels.
5. Hydration
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Water: Aim for at least 8-10 glasses of water a day. Increase intake if you are exercising.
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Avoid: Sugary drinks and excessive caffeine. Limit caffeinated beverages to 200 mg per day.
6. Calories
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Prenatal: You need an extra 200 calories as baby grows in the 2nd & 3rd trimester
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Postnatal: You need an extra 500 calories if baby is breastfeeding
Key Nutrients
1. Folate/Folic Acid
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Sources: Leafy greens, citrus fruits, beans, and fortified cereals.
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Importance: Essential for preventing neural tube defects in the developing foetus.
2. Iron
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Sources: Lean meats, beans, lentils, spinach, and iron-fortified cereals.
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Importance: Supports increased blood volume during pregnancy and replenishes stores postpartum.
3. Calcium
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Sources: Dairy products, fortified plant milks, leafy greens, and almonds.
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Importance: Essential for bone health for both you and your baby.
4. Vitamin D
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Sources: Sunlight, fortified dairy products, and fatty fish.
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Importance: Helps in calcium absorption and supports bone health.
Foods to Avoid
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Unpasteurised cheeses or milks: Soft, blue or unpasteurised cheeses or milks as their environment can grow harmful bacteria such as listeria. This can lead to miscarriage, stillbirth or severe illness. They are okay to eat cooked.
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Raw eggs: Unless they carry the British Lion Brand as they may carry salmonella.
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Raw meats or pate: They may carry harmful bacteria or potential risk of toxoplasmosis unless thoroughly cooked. Also meat with game shot with lead should be avoided.
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Liver: It contains high levels of Vitamin A which can cause congenital birth defects.
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Shark, swordfish or marlin: They carry high levels of mercury which can cause developmental issues and potential brain damage.
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Raw fish: May contain harmful bacteria and viruses that can cause food poisoning.
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Caffeine over 200mg: high levels have been associated with babies being born with a low birth weight.
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Alcohol: It is recommended to avoid alcohol completely to keep risk to an unborn baby to a minimum as the baby's liver is unable to process alcohol.
This is a useful Pregnancy Plate from Oregon Health & Science University highlighting what foods and quantities are best to eat during pregnancy and can also be applied postpartum.
Exercise
Considerations
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Check with your doctor: there are certain medical conditions which can be contraindications and must be considered before exercising during this period. This is especially important if you have an existing medical condition or if you don't currently exercise.
Key Tips
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Listen to Your Body: Only you know how you really feel, check in and adjust your intensity if you need to.
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Stay Hydrated: You need to make sure you and your baby and hydrated and not overheating.
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Proper Technique: Focus on maintaining good posture and proper form to protect your joints and muscles from injury.
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Increase Gradually: If you were inactive before pregnancy, you need to start slow and increase gradually as your fitness improves.
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Moderate Intensity: Aim for 150 minutes of moderate-intensity exercise per week.
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Mix it Up: Incorporate a mix of cardio, strength training, and flexibility exercises to get a full body workout.
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Use the Talk Test: You should be able to carry out a conversation while exercising as a way of monitoring your intensity.
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Clothing: Wear supportive, comfortable and cool clothing and supportive footwear.
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Pelvic Floors: Include pelvic floor exercises to support core stability and to strengthen them on the lead up to birth.
Exercises to Avoid
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High-Impact: Avoid any activities that put a lot of impact on your joints or those that could lead to trauma to the abdomen (e.g. skiing, horseback riding).
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Unbalanced Exercises: You'll already be experience a shift in gravity, avoid exercises that challenge your balance and might lead to a fall .
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Lying on Your Back: Avoid clear of exercises that involve lying flat on your back after the first trimester. Your bump might block an important artery and reduce bloodflow to your baby.
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Hot Yoga: Avoid hot yoga or exercises in hot, humid conditions where the risk of overheating is increased.
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Pressure on the Abdomen: Avoid exercises that put undue pressure on the abdominal muscles when they are already stretching and weak from the growing uterus.
Useful Links
Oregon Health & Science University - https://www.ohsu.edu
British Dietetic Association: "Food Fact Sheet: Pregnancy" - www.bda.uk.com
Tommy’s: "Healthy Eating in Pregnancy" - www.tommys.org/pregnancy-information/im-pregnant/nutrition-pregnancy/healthy-eating-during-pregnancy
NHS Choices: "Healthy Diet After Having a Baby" - www.nhs.uk/conditions/baby/first-days/diet-after-birth
NHS Choices: "Your Pregnancy and Baby Guide: Exercise in Pregnancy" - www.nhs.uk/pregnancy/keeping-well/exercise
NHS Inform: "Hydration in Pregnancy" - www.nhsinform.scot/healthy-living/pregnancy-and-baby
NCT: "Exercise in Pregnancy" - https://www.nct.org.uk/pregnancy/exercise-and-fitness
Nutrition.org: "Nutrition for Pregnancy" https://www.nutrition.org.uk/nutrition-for/pregnancy
Baby Centre: "Fitness & Exercise in Pregnancy" -- https://www.babycentre.co.uk/c5097/fitness-and-exercise-in-pregnancy
Center for Women's Health: "Nutrition During Pregnancy" - https://www.ohsu.edu/womens-health/nutrition-during-pregnancy