A Fitter You in Pregnancy

Am I more at risk of miscarriage if I exercise early in pregnancy?

A recent Danish study has raised concerns about the risk of miscarriage due to exercise in early pregnancy. There is however a body of research that shows evidence to the contrary. It is important that scientists continue to question and provide evidence for how we should exercise and act during pregnancy. This is what Baby A-Wake bases its exercise programming on and why we will screen you on an individual basis and work with your GP/health carer to ensure that you get the right care and guidance.

I just feel so tired all the time - should I still exercise?

Sleep should never be sacrificed for a workout. Don’t get up unnecessarily early or force your self to exercise when your body is just not ready for it. Do however try to fit moderate activities into your daily routine, such as a walk in the park or walk to work. Many women find simple activities that also take their mind of things really help. Swimming or a low impact aerobics class can not only energise you but also relieve feelings of sickness.

What sort of exercise can I do when I’m at home?

There are a number of different exercises that you can do at home. Baby A-Wake give all clients a comprehensive programme with exercises that you can do any where. Some can be done sat at your desk at work and others best done in the privacy of your own home! You will get to practise all of these exercises in class where expert tuition will ensure you benefit most from each exercise and personal adaptations can be made.

I have been told that I shouldn’t let my heart rate go over 140 bpm?

This is not used as an intensity guide any more because your heart rate is generally raised during pregnancy so it will not work the same for you as it does for the rest of the exercising population. A simple guide to use is the talk test. You should exercise at an intensity where you can still comfortably talk. Baby A-Wake will help you to recognise what this feels like when you are exercising and give you other monitoring tools to ensure you are working out at the right level.

Is it OK for me to run?

This really depends on YOU. If you have been a runner before and are use to it as an activity then you may find running still relatively easy and are therefore comfortable continuing with it during pregnancy. Most women find they get to a point where it simply is not comfortable any more and switch their running to a low impact activity where your body weight is more supported. Baby A-Wake teachers have a wide level of experience and will be able to advise you about your running on an individual level.

Is it OK for me to play sport?

Some sports are not recommended, particularly contact sports, scuba diving and high altitude sports. If you already play sport you may find you can continue with it at moderate levels and in non competitive environments where you are at no risk of falling or getting hurt. Baby A-Wake will advise you on this individually and for athletes will tailor a programme to ensure you stay safe as you exercise during pregnancy.

Is it Ok for me to do abdominal exercises?

Yes! You can do abdominal exercises. You need to be aware however that certain positions and exercises are not recommended. Baby A-Wake focus on abdominal exercises that are designed to ensure you abdominal muscles stay strong and help to support you and your baby during pregnancy.

How often should I exercise?

Current guidelines recommend that you exercise moderately for 30 – 60 minutes , 5 days a week. Little, light and often is the key. Doing activities that fit into your lifestyle really help here and ensure you maintain a good level of activity. At Baby A-Wake we try to encourage women who already use a gym or health centre to continue with their activities, following the detailed advice we give and adapting current programmes to suit them during pregnancy. We also encourage you to do practical ‘any time’ exercises, every day. These help to improve posture, back support, balance and muscle control, whilst helping to relieve symptoms such as swollen ankles, back ache, muscle cramps and fatigue.

At what stage in my pregnancy should I stop exercising?

With a single birth, healthy pregnancy you can continue to exercise right up until the day you are due. Research shows that, the right exercise at this stage in your pregnancy can really help you through labour, birth and immediately afterwards. It’s imperative however that you do this in the right way and with the right care and guidance under your Baby A-Wake teacher.

Our meticulous screening process and care before, during and after classes or sessions means that we can ensure you receive the best possible care.

Please note - Any information given here is not designed to substitute a full exercise programme. Information is based on healthy, single birth pregnancies. All women should gain consent from their GP/medical advisor before they commence any activity during pregnancy.