Truths and Myths about Exercising during pregnancy | Newborn Baby Family Photographer Fremantle
Even though most women know that exercise during pregnancy is safe, the myths and misconceptions that hold women back persist.
Myth: If you weren't exercising before you got pregnant, now is not the time to start.
Reality: Pregnancy is the ideal time to get moving.
The real problem is inactivity, which contributes to excess weight gain, high blood pressure, aches and pains, and a higher risk for Cesarean section and gestational diabetes.
Some 70 percent to 80 percent of women with gestational diabetes develop type II diabetes later in life, research shows, and their babies are themselves more likely to become overweight and develop diabetes.
If you have no prenatal medical complications, it is recommended to walk 30 minutes to 60 minutes a day; you can break up the time into shorter sessions if you like.
You can achieve all the benefits at a moderate pace.
Myth: Resistance (strength) training during pregnancy can cause joint injury.
Reality: It's true that pregnancy floods your system with relaxin, a hormone that loosens ligaments to prepare your body for delivery.
In 2011 University of Georgia study found that a low-to-moderate-intensity strength program is safe, even for novices. Squats and push ups are safe too.
Myth: If you are very athletic, you need to greatly dial down your exercise intensity.
Reality: Though nobody recommends gut-busting sprints for pregnant women, you can maintain your program as long as your body and your doctor give you the OK.
Please note that: Early in pregnancy, elevating your core body temperature may be damaging to the foetus, so stay hydrated, don't exercise outdoors in the heat of the day and avoid huffing and puffing so hard that you can't talk.
Myth: Running is unsafe during pregnancy.
Reality: You can't "shake your baby loose"; she's plenty safe swimming around in amniotic fluid while you jog at the park.
Myth: You shouldn't work your abs.
Reality: True, doing crunches (or other exercises) on your back is a no-no after the first trimester:
Your growing uterus can compress the vena cava, the major vessel that returns blood to your heart, potentially reducing blood flow and making you feel dizzy or nauseated.
You can do other forms of core work out, such as planking, or squats whilst focusing on your core.
** Disclaimer: I am not a healthcare professional nor a Personal trainer, Please check with your doctor before you take on any uncomfortable exercises, if any of the above exercises give you even a slight discomfort please speak to your doctor.
I have an amazing PT friend, Clare Clark. If you like the sound of doing sessions with a super encouraging and thoughtful trainer, who will look after you and help you every step of the way, Clare is your girl. Here is her Facebook page for more information.
And last but not least: If any of my friends in the UK are looking for photographers, keep your peepers on my blog! Every week I will have a short feature about one of my industry colleagues that links straight to their blog too.
This week its the gorgeous Dawn Martin Photography, based in Glasgow. Lovely Dawn is so beautifully talented as a Newborn, Baby and Family Photographer. Her style is natural, beautiful and clean. But don’t take my word for it, here is her blog about why you should exist in images with your little ones and families and what to wear.
Stay tuned for next weeks feature!
As always, let me know your thoughts.